Notes
Hill Intervals
6-8 miles.
Wu) ~20:00 easy jogging, then run 4 X 20" strides on 1:00 easy.
I want these intervals to be only at ~5k-10k effort, FAR from max effort. These are just to activate muscles and are appropriate intensity for Black Cat. You should not be dead by the end of this workout.
3 X (45"/ 60"/ 75") at 5% grade, these are more of a tempo effort. Jog back to the start and add on a couple of minutes until you feel ready to go again if needed. Between each set- take ~3:00 of rec
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Found the best hill here (more like a dune than anything) and did my best. Otherwise a good hard run.
Training Plan Entry
Tempo
8 mi
Hill Intervals
6-8 miles.
Wu) ~20:00 easy jogging, then run 4 X 20" strides on 1:00 easy.
I want these intervals to be only at ~5k-10k effort, FAR from max effort. These are just to activate muscles and are appropriate intensity for Black Cat. You should not be dead by the end of this workout.
3 X (45"/ 60"/ 75") at 5% grade, these are more of a tempo effort. Jog back to the start and add on a couple of minutes until you feel ready to go again if needed. Between each set- take ~3:00 of rec