Wednesday, February 3, 2016

Our Run and Race Week Workouts

Our Run Workouts are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.

EC-R1_Easy Transition Run
Run easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-R2_Steady Transition Run
Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-R3_Poker Pacing Run
Based on duration, split the run into thirds:
***Easy effort for first third
***Steady effort second third
***Hold your Steady pace in final third, effort may increase a bit
Always start at an effort that leaves you room to finish strong.
This is an endurance session, keep the effort comfortably aerobic at all times.
Practicing Run:Walk Technique is highly recommended.

EC-R4_Aerobic Run Test
Warm up with 15-20 minutes of Recovery effort running or cycling
Perform this test at a track (1 lap = 400 meters or ¼ of a mile)
Total test distance is four miles (continuous)
Split the test distance in half with two miles Steady and two miles Mod-Hard
Run two miles with a target heart rate at the bottom of your Steady zone
Run two miles with a target heart rate at the top of your Mod-Hard zone
Track your average pace for each half mile
While the precise heart rate that you use for each leg of the test isn’t important, make sure that you use the SAME heart rate for all your tests. Also make sure that you don’t exceed your target heart rate.

EC-R5_HIM Sim Opener Run
This run should end immediately prior to starting the Half Iron Simulation Brick.
Start at an Easy effort and have the last 20 minutes be Steady effort.
Do not go any faster, it is going to be a solid day of training!

EC-R6_Easy Run
A very easy paced run to promote blood flow. Keep heart rate down.

EC-R7_Steady Run
A Steady paced run that ends with 6x75 meter Strides on 30s walking recovery

Swim 10-15 minutes, ideally open water
Ride 20-40 minutes, all Easy pace, insert 5x30s Fast with quick cadence
Run 10-15 minutes Easy ending with 6x75 meters Strides on 30s walking recovery

EC-RACE2 Race Day
Stick to your written race plan and let the other athletes make the mistakes.

Pace your entire day so that you have your highest effort in the final half of your run leg. Make sure that your heart rate, power/pace and effort all increase across your race.

Be strong at the end!

EC-RACE3 Pre-Race Rest Day
Very light, or no, activity. Stay off your feet as much as possible today.

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