Train some faster running as we head into race season.
This session trains the Vo2 Max system on the run. Through very fast running (roughly max 1 mile pace) and relatively short ‘partial recoveries’ you build your HR and blood lactate levels to near max levels over the course of the main set. The main set consists of fast segments at your mile pace followed by half-distance (same time) recovery jogs at roughly half the speed of the fast segments. These jogging recoveries at ‘half-speed’ allow you to recover a bit while keeping HR relatively high. With each rep your HR and RPE will continue to build until you are near max effort. When you can no longer maintain your target pace you end the set. 20 to 30 minutes is a typical duration of the main set depending on fitness level. This session is best done on a track.
5:00 Dynamic Warm-Up
10-15 easy run
4:00 build to tempo pace
4x[0:15 strides, 0:45 walk]
6-12x[400m (or time equivalent) @ ~1mi pace, 200m (or time equivalent) jog] (stop when you can no longer hit goal time for 400s)
5-10:00 easy run