W10/D2- Intervals + Strength

After your interval workout, you will complete the strength routine. The Workout- 8-9/10 RPE during the Intervals and 6/10 during everything else. Any terrain is fine for this workout, but if you have a choice, please do this on trails or the terrain that most closely assimilates your race course. Beginner- 25 minutes of aerobic running and then start the first interval. You will run for 4:00 minutes at a comfortably hard effort, think 10k-half marathon race pace (again, it's okay if you don't know that exact pace, just run at a pace you can hold comfortably hard for about 45 minutes). You will rest for 3:00 minutes and then begin the next interval. You will do this a total of 3 times. After the intervals, run for another 20 minutes at a relaxed aerobic effort. (If you need to walk a little bit during the rest periods that's fine, get the heart rate down then start jogging again as you prepare for next interval.) Intermediate- Run aerobically for 25 minutes and then start your intervals. You will do 4x4:00 minutes with 3 minutes rest in between each interval. After the intervals run for another 25 minutes at an easy effort. Advanced- Aerobic run for 30 minutes + 5x4:00 minutes with 3:00 min rest in between each interval. Run for another 30 minutes after the intervals.