🏃 STX Training - Week 47

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

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