W12/D3- Steady State Run

This workout is suitable for all terrains; however, if possible, please choose the same terrain as your race course. Do the pre-run exercises and then use the first 10 minutes of your run to ease into your aerobic heart rate. Beginner- 75 minute run. After the first 30 minutes of running you will run for 10 minutes at a comfortably hard effort, then run in your aerobic heart rate for 10 minutes as a recovery and then do another 10 minutes at a comfortably hard effort. Finish the remaining time at an easy aerobic heart rate. Intermediate- 80 minute run. Same as beginner description, except your steady state duration is 12 minutes; so 2x12 minutes with 10 minutes rest in between. Finish the remaining time at an easy aerobic heart rate. Advanced- 90 minute run. Same as beginner description, except your steady state duration is 15 minutes; so 2x15 minutes w/10 minutes rest in between. Finish reaming time at an easy aerobic pace.