Steady run designed to build endurance. Ideally this should be done OFF ROAD. Find a course with hills When you run up hills maintain a good posture with good knee drive and arm carriage and a tall posture. On the downhills relax and let yourself fall forward. Work on good leg cadence Make sure it's a undulating/hilly course but run the hills at a controlled pace concentrating on your technique rather than effort Your effort will probably be Vdot E/L pace or maybe MP on ascents For the warm up rather than doing a formal set of strides just run for 10 mins as 15s fast cadence and 30s EZ jog on a flat part of your route then drop into your long run pace
This session is designed to develop your aerobic capacity. It's a tough set and you will need to be rested and extremely motivated
These intervals are done at 92-100%mhr although with such short intervals it will be difficult to get your HR into the correct zone. Just go by effort 9.5 or 10/10 on RPE scale
If you are using power then aim for 110-115%ftp
Warm up = 15 mins of EZ running 10 mins as - 10 x 30 seconds brisk but controlled shallow hill strides, with a slow jog down recovery. No need to run them too quickly. Instead focus on a technically good style, higher knee lift and vigorous arm action, with relaxed shoulders. This will do wonders in fine tuning your running economy and developing leg strength 15 mins running @ 78-80%mhr 5 mins EZ running
BT: "KEY SET"
The goal here is to find the speed that allows you to hold a constant HR for each of the 3 reps.
You have a range of 3-5bpm to work within.
Your goal pace is Vdot MP (approx 80%mhr)
If your HR strays outside of this then you'll need to reduce the pace
"All day" pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. You shoul;d finish feeling pleasantly tired, not exhausted If you do this on the indoor trainer then ONLY RIDE FOR 1HR 40 MINS **If you have power then aim for an NP of 0.65-0.7 for the whole ride This is roughly an avge HR of 70%mhr**