Here’s my workout for Thursday:
Duration: 1 hr.
10min Warm-Up, Easy, RPE4 followed by 8x1min all-out, uphill sprints on a mildly steep, 4-6% grade, RPE10 with 2 minutes of recovery jogging back to the bottom of your hill, RPE2; 10min Cool-Down, RPE4 for about 45 minutes of running.
How does this add up to 60 minutes?
10 min WU
8x1 w/ 2 min recovery = 24 min
45 min running
Total: 89 minutes?
TR is very specific to what should happen at each workout, creating just the right amount of TSS. I’m not sure what to do. I don’t want to do over or under do it. What is my mistake on understanding the workout?
The confusing part is the RPE 4 for 45 minutes. Maybe it means to run 45 minutes at rpe 4 total not added at the end? The CD and WU are RPE 4, so that leaves 25 minutes left for RPE 4. If I add 25 minutes of running after the hill sprints, the total duration is 69 minutes.
I just don’t see how it adds up.
What should I do?
1- Run 45min Easy-Moderate, RPE6 and then conclude your run with 6x20s controlled sprints, RPE10, on a similar hill to last week’s with 40 seconds of recovery between them.
39min RPE 6 + 6x20s/40s
45min RPE + 6x20s/40s ???
2- Run 40min Easy-Moderate, RPE6 and conclude your run with 6x20s controlled sprints, RPE10, on flat terrain w/ 40s of recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well.