Day 19 HI Endurance
mattjd70
Posts: 106 Member
Back to a High Intensity Endurance Day!
These are like your test days!
Not slow, heavy Strength.
Not long, slow Aerobic.
Not short, hard Power.
This is the sweet spot...High Intensity Endurance (hard, extended effort).
So here we go:
Warm Up
15 minutes
3 x 1mile repeats.
(These are best done on a flat road stretch or track, BUT treadmill is preferable...unrelenting, constant pace)
So...
Run 1 mile at fastest possible pace
Then rest 3-4 minutes. Actual stop, rest, recover. Not jog, active...stop-recover for next effort.
Do that 2 more times.
If able, finish with 800m hard effort....just as icing!
(Mile repeats are Advanced...try 1000m or 800m. Just make sure they are long, extended efforts)
Proper Substitutions:
Run Treadmill: 5 x (3min mod pace/1min put incline to hard hill effort...then back flat for 3min, etc)
Spin Class is probably the biking simulation (an unrelenting High Intensity effort)
OR
Spin Bike: 5 x 4min high intensity/2min moderate pace
*If you are following this programming, try to get in that HI Endurance zone...stay away from shorter anaerobic efforts (we already worked Power).
These are like your test days!
Not slow, heavy Strength.
Not long, slow Aerobic.
Not short, hard Power.
This is the sweet spot...High Intensity Endurance (hard, extended effort).
So here we go:
Warm Up
15 minutes
3 x 1mile repeats.
(These are best done on a flat road stretch or track, BUT treadmill is preferable...unrelenting, constant pace)
So...
Run 1 mile at fastest possible pace
Then rest 3-4 minutes. Actual stop, rest, recover. Not jog, active...stop-recover for next effort.
Do that 2 more times.
If able, finish with 800m hard effort....just as icing!
(Mile repeats are Advanced...try 1000m or 800m. Just make sure they are long, extended efforts)
Proper Substitutions:
Run Treadmill: 5 x (3min mod pace/1min put incline to hard hill effort...then back flat for 3min, etc)
Spin Class is probably the biking simulation (an unrelenting High Intensity effort)
OR
Spin Bike: 5 x 4min high intensity/2min moderate pace
*If you are following this programming, try to get in that HI Endurance zone...stay away from shorter anaerobic efforts (we already worked Power).
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Replies
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I didn't follow this exactly cuz I misread it, but it was still all good! I did 5x5min in HR-Z4, with 2min active recovery at about plus or minus 2 heartbeats of my VO2 max. Power output was fairly steady thru all 5 rounds with just a slight drop-off the last 2. Not sure I could have done a sixth, I'll take it, that's 25min in zone 4!!! That was a good'en!!! Apologies, but being a numbers guy I work better in HR-Zones and I most always monitor it.0
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