Plan:
Warm Up: 10-20 Minutes
- Easy jogging in Zone 2 (target 8:08-8:37/km)
- 5 minutes of running drills
- Include 5×15 seconds strides (target 7-8 RPE)
Main Set: Repeat 20 times
- 1 minute fast (target 5:45-6:12/km)
- 1 minute easy jogging
Cool Down: 10-20 Minutes
- Easy jogging (target 8:08-8:37/km)
Pre-Workout Nutrition: 30-40g of carbs (Maurten Drink Mix 160), 30 minutes before workout)
During Workout Nutrition: Target 232 calories per hour from carbohydrates (Maurten Gel 100 taken at 30 minutes)
How it Went:
Today’s workout was fantastic! Pre-hydration made a difference, and I felt strong throughout. The Maurten Drink Mix 160 set me up well, and taking the Gel 100 just before 30 minutes gave my legs a noticeable boost—I wasn’t imagining it!
I exceeded the target paces during the spicy 1-minute intervals, with the fastest coming in at 5:07/km (goal was 5:45-6:12/km). My Zone 2 warm-up and cool-down were right on target, contributing to an all-around solid session.
I was prepared to take a second Gel 100, but I felt so good that it wasn’t necessary. My legs stayed fresh, and I completed the entire workout with energy to spare.
Highlights:
- Fastest Spicy Interval: 5:07/km
- Maintained target paces during fast intervals
- Controlled and steady during recovery jogs
- Heart rate mostly in check despite the intensity
I couldn’t have asked for a better session—this was a win! Onward to the next challenge.
Training Plan designed by Mottiv