The 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 at (target 7-8 RPE)
Main Set. Repeat 12-16 times:
- End when you feel like the next interval is the last you could possibly do at the same pace
- 200m at a little faster than 5K race pace (target 6:38/km)
- 75 seconds easy walking/jogging recovery
Cool Down. 10-20 Minutes:
- Easy jogging (target 8:08-8:37/km)
Prior to Workout: 30-40g of carbs.
During Workout Target: 232 calories per hour from carbohydrates.
The Execution:
I consumed my Maurten Drink Mix 30 minutes prior, set out a bit later than usual, but no biggie. My legs felt heavy, and I was still congested from my sniffle fest over the weekend. Not sure if I’m fully recovered. I managed to mess up the first couple of spicy intervals in the main set—I didn’t hear the lap alert.
As I worked through the intervals, I started feeling a bit stronger, trying to shake the lead from my legs. However, they began seizing up during the 11th interval. Actually, all my intervals came in between 6:05/km to 5:01/km—gotta work on developing a consistent pacing strategy. I managed to push through to 12 before calling it. Then, I cooled down properly. Oh, and I took a gel after the 7th interval—imagine if I hadn’t!
The Road to Georgina Spring Fling Half Marathon
Another interval session banked! Not perfect, but progress isn’t always pretty.
Training plan designed by MOTTIV.