HOH Tuesday Workout (7.7.26)

Happy
Monday, HOH’ers!

I hope you had a fabulous fourth of
July!

We will be meeting in the LMS parking lot
tomorrow, ready to get started at 5:45pm. It looks like we might get a
little “break” from the heat this week as the real feel temperature appears to
be in the high 70s to low 80s at the start of our workout. Although it might
feel slightly cooler than last week’s workout, you should still be hydrating….
And even though it’s only a 30ish minute workout, you should carry hydration
during the workout.

This week’s workout is a fun Fartlek
where we will play between Moderate and Hard Efforts! You can find the workout and Effort/RPE Guide
below, along with 2 screenshots of how I programmed the workout into Garmin
Connect.

HOH Tuesday Workout (7.7.26):

Warmup: approximately 10 min Easy
(w/dynamics)

1 min Moderate (RPE 4-6)

5 times:

30 sec Hard (RPE 9)/1 min Moderate (RPE 4-6)

2 min Recovery (1 min Easy or
walking/1 min Moderate)

4 times:

45 sec Hard (RPE 9)/90 sec Moderate (RPE 4-6)

2 min Recovery (1 min Easy or
walking/1 min Moderate)

3 times:

1 min Hard (RPE 9)/2 min Moderate (RPE 4-6)

Cooldown: approximately 10 min Easy

About the Workout:

In a perfect world, your efforts
should be relatively consistent (within 10 seconds) from repeat to repeat.
Without watching the numbers on your watch, try to feel your effort pace as you run. How’s your breathing? Can you
feel the change when you go from moderate effort to hard, back to moderate
effort? Does your ability to hold a conversation change between efforts? Try
focusing on these details as you run. After the workout, look at your data… if
done correctly, you should see not only the consistency between the same
efforts across repeats, but the clear difference between moderate and hard
efforts across the entire workout.

• Note that the second interval of each
  set (after the hard effort) is a moderate effort, not an easy effort. The point
  is to keep your heart rate from dropping too close to a rest between each hard
  interval.
• Instead of walking the moderate effort
  intervals, try your best to continue running them at a moderate effort. If they feel too
  hard, then slow down a bit, but do not walk them.
• The 2-minute recoveries between each
  set of intervals are a progression. It’s okay to walk the first minute, but the
  second minute should be jogged at a moderate effort (think 3-4 RPE). This
  progression will allow you a small break while easing your body back into the
  hard intervals, cutting down the risk of injury.
• Everyone will circle back and re-group to the back of the group on all
  moderate intervals and recoveries. 
• These
  efforts/RPE’s are individualistic and based solely on you and your performance.
  They can and will change from run to run depending on a multitude of internal
  and external factors.
• Ideally,
  you should treat the cooldown as a reverse progression run, where you begin
  jogging at a lower moderate effort and slowly bring it down to an easy effort.
  Doing this allows your body (heart, lungs, muscles) to naturally cool down.
  Immediately stopping can be damaging to your heart and lungs and cause physical
  injury.

Effort/Rate of Perceived Exertion (RPE) Guide:

Easy Effort (RPE 2-3):

Moderate Effort (RPE 4-6):

Tempo Effort (RPE 6-7):

Moderately Hard Effort (RPE 7-8):

Hard Effort (RPE 9):

Harder Effort (RPE 10):

Summer 2026 Team Performance Shirts!

If you submitted your order on the
Google form, your shirt was ordered. Once they’ve been received, I will add the
team decal and have them available for distribution.

LOOKING AHEAD:

Saturday (7/11): Meet at LMS at 8:00am for our LTR’s

Tuesday (7/14): Meet at LMS at 5:45 for speedwork

Please continue to feed your body the appropriate
nutrients (that 3:1:.5 ratio of carbs to proteins to healthy fats) that
allow you to maintain your energy levels during exercise. It is also important
that you continue hydrating (water with electrolytes) today and tomorrow. Including electrolytes
in your daily water intake allows your body to maintain its sodium, potassium,
and magnesium balances ahead of losing them through sweat during
exercise.

Have a wonderful afternoon and I
cannot wait to see you all tomorrow at 5:45pm in the LMS parking lot for our workout.

Coach Kristen

https://headoverheelstraining.com/