🏃 STX Training - Week 35

Overview

Long run starting easy and progressing to moderate/tempo effort in final portion. Build gradually throughout.

Key Points

• • First 60-70% at easy/conversational pace
• • Middle 20-25% at steady/moderate pace
• • Final 10-15% at tempo effort
• • No specific splits - run by feel
• • Focus on relaxed form throughout

Pace

Start: Easy pace, Finish: M-T pace

Duration

varies

Overview

Continuous hill running for 35min. Hard effort up the hill, recovery pace down the hill

Key Points

Pace

Effort

Duration

35min

Overview

Continuous hill running for 30min. Hard effort up the hill, recovery pace down the hill

Key Points

Pace

Effort

Duration

30min

Overview

Conversational pace run for aerobic base building. Should be able to speak in complete sentences.

Key Points

• • True easy effort - don't push the pace
• • This builds your aerobic engine

Pace

E pace from chart, conversational

Duration

varies

Overview

Continuous hill running for 20min. Hard effort up the hill, recovery pace down the hill

Key Points

Pace

Effort

Duration

20min

Overview

Continuous hill running for 25min. Hard effort up the hill, recovery pace down the hill

Key Points

Pace

Effort

Duration

25min

Overview

Progressive fartlek workout with descending intervals: 5min, 4min, 3min, 2min, 1min hard efforts with half-time recovery jogs between each interval.

Key Points

• • Start at tempo effort (5min) and progress to 800m pace (1min)
• • Recovery jogs are HALF the time of the hard effort
• • Example: 5min hard, 2:30 jog, 4min hard, 2min jog, etc.
• • Total hard time: 15 minutes
• • Focus on negative splitting each interval

Pace

5min: M/T pace, 4min: 5k pace, 3min: 3k pace, 2min: Mile pace, 1min: 800m pace

Duration

~30min