Kevin is back and recharged from holidays! Lots of good content this week!
Group goals this week:
Tuesday at 6:15 pm
35 to 45 minutes with a 30 second "surge" every 10 minutes, easy running between.
Thursday at 6:15 pm
Interval Workout with Kevin.
Toolbox spotlight: Intervals
What is it? Repeated bouts of exercise, followed by set amounts of rest.
How and why does it work? Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. However, the term interval is very broad and the specific intensity you can perform them at can vary. For our purposes, we are looking to run at an intensity that is upwards of 80% of your maximum aerobic capacity (VO2max). Manipulating the rest interval is often the most important part of the workout. The rest interval guides the goal of the workout.
Bottom line: Stressing your aerobic capacity (the volume of oxygen that you can use to do work) results in so many cascading effects, it is a vital part in your progression as a runner. Intervals are one of the most effective ways to bring about those changes.
Saturday at 8:00 am
The Long Run:
Add 5 minutes to your previous longest run. Turn around half way.
Keep it easy, good mechanics!
New intermediate runners: Aim for a 35-40 minute run. Add a 30 second walk break every 5 minutes as needed.
Learn more about the long run part 1 & part 2