Workouts for this week will be the third of three in the opening mesocycle, topping a threshold build sequence with opening into V02 and Reps.
In some ways Monday isn’t a workout I’d look forward to. It’s a lot of laps on an indoor track and the final couple will get tough. But it’s an impactful zone progression. A tweak to the night’s format may be to skip a dedicated warmup couple miles and use the first to progress into zone. So find some friends too share some laps and get it done.
Next week will be one overload workout, an easier second, and we’ll move into the next cycle the week after. From there out focal workout interval or rep distances will be 1k or less.
1/19: 3a. Threshold 3 / 3
4 -5 x 1600 @ Threshold, 1-2 minute recovery, target ~ 30 minutes “on”
Lower volume modification: 5 x 5:00 at Threshold, 2:30 recovery
1/21: 3b. VO2 3 / 3
3 - 5 x 800 @ VO2, 3 x 400 @ I, equal time rec, 1 x 200 @ R, 1 x 200 @ FR
Lower volume modification: 3-4 x 800 at V02, equal time recovery
Ian