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.
