Endurance & Speed Run Workout

May 23, 2023

Endurance & Speed Run Workout

This run workout will increase endurance and leg speed.

It should be done primarily in your aerobic effort (80-90% of Lactate Threshold Heart Rate) Zone 2. You will most likely need to decrease your speed as needed, as the workout continues to stay in that 80-90% LTHR/Zone 2.

Focus on getting your cadence up and pumping those arms as your legs fatigue.

This is a great workout to keep in your back pocket for when you’re unsure what to do, but still want to keep your workout interesting, fun, and purposeful.

Endurance & Speed

Warm Up:

  • 15 minutes easy, building to the bottom of Zone 2.

Main Set:

  • Once warmed up add three rounds into a steady endurance run:
  • 3 min smooth form focused endurance
  • 40-sec fast up-tempo with good form and leg speed
  • 2 min smooth form focused endurance
  • 20 sec fast up-tempo with good form and leg speed
  • The rest of the run smooth endurance.

Cool Down:

  • Run for 10 minutes easy to cool down.

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To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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