Workout Plan:
Warm-Up (10-20 minutes):
Easy jogging in Zone 2 (target: 8:08-8:37/km)
5 minutes of running drills
5 x 15-second strides at RPE 7-8
Main Set (Repeat 3 times):
2 miles (3.2 km) at tempo effort, top of Zone 3 (target: 6:51-7:01/km)
1.5 minutes walking/jogging recovery
Cool Down (10-20 minutes):
Easy jogging (target: 8:08-8:37/km)
Fueling Plan:
Second Maurten Gel 100 after the first interval
Pre-Workout: 30-40g of carbs (Maurten Solid 160)
During Workout: 232 calories per hour from carbs
Maurten Gel 100 ~10 minutes before warm-up
Execution & Reflections:
I am over the moon at how this workout unfolded. I followed my fueling protocol—the Maurten Solid was tasty, by the way! I think I now know what ‘comfortably hard’ means. At no time during the main workout segments did I consider my life’s choices. For every seeming ‘dud’ of a workout, there is a gem like this one.
I also suspect my tempo target should be a touch quicker than the prescribed pace. Today’s effort felt strong, controlled, and sustainable.
Takeaway: Fueling right + solid execution = a confidence-boosting session.
Training plan designed by MoTTIV.
[…] Wednesday – Cross-Training (Bike): Fueling & hydration dialed in = no dizziness. 🚴♂️✅ Thursday – Tempo Tango: Making the miles count.✅ Saturday – Easy Run + Endurance Yoga: Moving the long run to avoid the […]