Today is the day you're going to suffer for 20 minutes! a 20 minute best effort for 20 minutes to determine your threshold.
6x25 kick with board @ 15 SR
8x25 zipper drill @ 10 SR (see Link below)***
8x25 drill @ 10 SR (see link below)*
6x25 all fast @ 15 SR
30 Minute Base Run
Main: 30 minute continuous run. RPE (Rate of perceived effort) should be about a 5 out of 10.
Once you are complete with the 30 minute run, complete 4x20 second strides. Recovery should be a walk back to the start of the stride.
6x20 all out efforts at 130% of your FTP. 5 minutes recovery between each effort.
8x25 kick with board @ 15 SR
10x25 zipper drill @ 10 SR (see Link below)***
10x25 drill @ 10 SR (see link below)*
8x25 all fast @ 15 SR
35 Minute Base Run
Main: 35 minute continuous run. Hold a comfortable pace.
4x10 minute Sweet Spot efforts beginning at 88% and topping out at 93% before falling back to 88%