Warm Up For Real Endurance

RUN WEEK 9: After the first and second blocks of the programme (weeks 1-8) we enter into a new territory where both the intensity and the duration of the sessions increase. This week’s run prepares you for them.

Today’s training is a D-Builder which means that our

  • intensity and heart rate: Moderate/High/Extreme
  • distance: 40%-45% 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) 

19 kilometres  / 11.8 miles (=45% of full race distance) in 107 minutes. Well, well, this is not getting better… true, neither getting worse. But I need to keep an eye on the pace, as now it keeps up with the earlier achievement (more or less) but when the distances stretch I cannot take any major drop in the average speed compared to today’s results – which were:

  • a 10.71 kmph (6.65 mph);
  • 5 minute 40 second-per-kilometre average speed.

Your Run Today

The distances are the same as the ones on Week 7, but we increase intensity and give you less rest. Watch out, the workout structure and the Targets have changed two weeks ago. The demarcation is at 6 kilometres today, which means that you may fall into the more demanding and, faster Under 6k category!

If you are training less than 6 kilometres today:

  • First 300 metres @ 80% of your heart rate/full intensity
  • Rest of the run @ 90% of your heart rate
  • In the middle of the distance take a 100-metre break @ 75%

If you are training more than 6 kilometres today

  • First 600 metres @ 80% of your heart rate/full intensity
  • Rest of the run @ 90% of your heart rate
  • In the middle of the distance take a 300-metre break @ 75%

Targets

Check your profile before you start!

Dames and Jacks Queens and Kings Aces
Under 5k 6 minutes per kilometre 5 minutes per kilometre 4.5 minutes per kilometre

Above 5k

 

7-8 minutes per kilometre 6
minutes per kilometre
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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