Tuesday Speed Workout (10.14.25)

Happy rainy
Monday, friends!

I hope you enjoyed the weekend and its beautiful weather!

Pull out your lights & reflective gear
and
get them ready because we will be meeting in the parking lot by the Salt Museum tomorrow
evening at 5:45pm for our workout. You can find tomorrow’s workout
below along with 2 screenshots of how I scheduled it in my Garmin watch. I’ve
also included our effort guide below for your reference.

Tuesday Workout (10.14.25):

Warmup w/dynamics

1 min. moderate

10 times:

45 sec. hard/45 sec. moderate

3 min. easy

6 times:

30 sec. hard/45 sec. moderate

Cooldown

About the Workout:

This is another one of those fabulous short, hard interval
workouts that we love so much. The purpose is to get your heart pumping, blood
flowing, and air circulating as you work to increase your VO2Max!!

v 
Although the moderate intervals are scheduled
as recoveries in my watch, you should plan to jog
them at a moderate effort. Doing so keeps your body warm and your
heartrate up (which helps increase your VO2Max, thus making you a more
efficient runner)

v 
The 3 minute easy effort should also be jogged, but at an easy
effort. If you absolutely need to walk, please try bringing it back
to a jog within the first minute.

v 
We will circle
to the back of the group on every moderate and easy interval.

v 
 Remember that these Tuesday workouts are supposed to be hard and uncomfortable,
so show up ready to work hard and hate me a little bit 😊

Effort Guide:

Easy
Effort: should be conversational in that you should be able to hold
a conversation or sing a song without feeling too out of breath. 80% of your
runs should be run at this effort.

Moderate
Effort: ~ 1 minute per mile faster than easy pace

A little more challenging, but you can
still converse- in a few sentences.

Tempo
Effort: ~ 1.5 minutes per mile faster than easy pace

A little more challenging than
moderate, but you can still converse- in a few sentences.

Moderately
Hard Effort: ~ 2 minutes per mile faster than easy pace

More challenging with labored
breathing. This effort is sustainable for 30-60 minutes. You should only be
able to speak a sentence or two.

Hard
Effort: ~ 2.5 – 3 minutes per mile faster than easy pace

Quickly uncomfortable, and you
shouldn't be able to say more than a few words.

Harder
Effort is uncomfortable, your breathing should be quite labored,
and you shouldn't be able to say more than a word (if any).

LOOKING AHEAD:

Saturday (10/18): Location: TBD at 8am for some easy miles:

Low-end Base Building/Maintenance: 3 miles

High-end Base Building/Maintenance: 5-6 miles

MCM: 8 miles!!

Tuesday (10/21): Meet at the
Salt Museum
parking lot at 5:45pm for Cindy’s taper
workout!

Please be sure to stay on top of your hydration today and
tomorrow. You should also feed your body the nutrients it needs (carbs,
proteins, and some fats) to sustain your energy levels for tomorrow’s workout.

I’m so excited to see you all with your hydration
and lights tomorrow at the Salt Museum at
5:45pm!

Have a great afternoon!

Coach Kristen