W9/D6- Long Run Workout

Before the Run- Jot down notes: pre-run meal, gear, weather, energy level, and note anything new you will experiment today. The Workout- Begin the workout running aerobically for the first 60 minutes, once you hit an hour you will do a series of intervals (check the level you have chosen for today to see how many to do) after the intervals, you will finish your run with easy aerobic running. Fuel and hydrate with intention and when you do the intervals, aim for road marathon race pace or a 7.5-8 effort out of 10. The goal here is to get you to change pace NO MATTER where you are on the trail, just do your best to lock into a faster cadence and stay honest with your effort. The intervals will feel uncomfortable but you shouldn't be killing yourself, so use the first couple intervals to get a feel for pacing. Beginner: 60 minute aerobic run, then begin first interval of 60 seconds. After you finish the interval you will rest for 60 seconds and then begin the next one. You will do this 10x. After the intervals, you will run for another 35 minutes at an easy aerobic pace. Intermediate- 60 minute aerobic run, then begin the first 60 second interval. After the interval, rest for 60seconds and then begin the second one. You will do this 12x. After the intervals, run for another 40 minutes at a relaxed aerobic pace. Advanced- 60 minute aerobic run w/15x60 seconds with equal rest. Run for another 60 minutes when done with the intervals.