Take A Chill Pill

RUN WEEK 8: Real athletes rest with max-out sprinting.

Today’s training is a Sprint which means that our

  • intensity and heart rate: Moderate/High/Extreme
  • distance: 12%-15% of your full distance
  • strategy: Easy/Max-out/Fartlek or Interval

Contents

You must know

My run

Your run

Targets

Check your profile before you start!

Your full training programme

You must know

What is a Fartlek, an Interval, a D-Builder? How to measure and interpret the heart rate? Do not jump into the training without understanding the science. You do not want to miss out some entertaining math and you definitely want to avoid injuries. Click here to learn the essentials of your training! 

My run

(Full Race Distance: 42 km trail run, 50+ obstacles) 

Easy 6 kilometres / 3.8 miles (=14% of full race distance) in 26 minutes. Easy, because no special tactics or thinking is needed. Just flat-out – I could not breathe at the end.

  • a 13.85 kmph (=8.6 mph);
  • 4 minute 20 second-per-kilometre average speed.

Your Run Today

If you are training less than 3 kilometres today:

First 200 metres:

  • 50-metre @ 85% of your heart rate/full intensity
  • 50-metre max-out
  • 50-metre @ 85% of your heart rate/full intensity
  • 50-metre max-out

Rest, except the last 200 metres

  • 100-metre @ 85% of your heart rate/full intensity
  • 100-metre max-out

Last 200 metres

  • 200-metre @ max-out

If you are training more than 3 kilometres today

First 400 metres:

  • 100-metre @ 85% of your heart rate/full intensity
  • 100-metre max-out
  • 100-metre @ 85% of your heart rate/full intensity
  • 100-metre max-out

Rest, except the last 400 metres

  • 100-metre @ 85% of your heart rate/full intensity
  • 200-metre max-out

Last 400 metres

  • 400-metre @ max-out

Targets

Check your profile before you start!

Dames and Jacks Queens and Kings Aces
Under 5k 5.5 minutes per kilometre 5 minutes per kilometre 4 minutes per kilometre

Above 5k

 

6.5 minutes per kilometre 5.5
minutes per kilometre
4.5
minutes per kilometre

Your full training programme

Do not forget to stretch after the run!

Bon Appétit for the Dinner in Hell!

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