TODAY, DO A 35 MINUTE RACE-PACE (RP) RUN AT LEVEL 3-4 INTENSITY (75-90% MHR). This week, do the RP session on the road. Warm up for 20 minutes at a gradually increasing level of effort, then run for 35 minutes at level 3-4 intensity. Remember to focus your attention on your running, use imagery of performing well, say positive things to yourself (Yes!), and relax as you move. Cool-down for 15 minutes.
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