easy recovery run on soft surface, stay in the aerobic zone

The focus of this plan includes:
1. Recovery (oxidative systems) - slower paced recovery workouts whether its running or cross-training at a low intensity to help aid with workout recovery and blood circulation.
2. Endurance (oxidative) - A bulk of the training volume will be done at this effort since you will be training for an event to last longer than 2 hours. I use cross-training to train this system and on running days some higher intensity workouts followed by a lot of time spent in this zone.
3. Muscular endurance (oxidative & glycolytic systems) - I program this in there with some longer work to rest intervals to make sure we work on this system quiet a bit. These can include VO2 Max Intervals with a 1:1 work rest ratio, or some slightly slower, but still quick tempo runs.
4. Lactate Threshold - Which you will find in your track workouts that are programmed with some higher intensity work to rest intervals such as a 2:1 or 3:1 work to rest.
5. Muscular Power (phosphangen) - You will see these workouts designed to target your explosive speed, power, and leg turnover rates. For example, something like a 20 second all out 100M sprint followed by a 90 second recovery. A 1:4 work rest interval will help train this system.

4x1/2 Mile Repeats - Run slightly faster than your 5K pace, c/d with a 1 mile relaxed pace run

Using a TRX Repeat this Circuit 3-4x through at 10-15 controlled reps per exercise:

1. Pushups with Feet in TRX
2. Back Rows
3. TRX Tricep Extensions
4. TRX bicep curls
5. Double Knee Ins
6. TRX Single Leg Squats

easy recovery run on soft surface, stay aerobic

your choice cross-training planned duration without running. Can be cycling, aerobics class, swimming, etc

easy recovery run on soft surface, stay aerobic