Tune in to your pace, tune up your endurance.
While many of us are still in a general phase of training, some people are dialing down on early season 70.3 preparedness. The difference between the two phases is likely to be the duration of workouts like fartlek running. The goal of each is to determine what pace your current fitness will allow (tune in!) and begin to extend time running at that intensity (tune up!) as the season progresses. Early season (more than 16 weeks from peak fitness) does not require ‘pushing the envelope’ significantly, and maintains preparedness to train hard later. Within 16 weeks, it is safe to push boundaries and extend time running at the edge of fitness. This will elicit a time course of adaptations suitable for an early season race. We train all systems all the time. The differences will be in how low you run your battery down before recovery. In early season keep it charged up, in a build phase run it lower for adaptations.
This workout is adaptable to any phase of training. Keep it short, or push up to the full 35 minutes. In this fartlek run, we execute a challenging pace for 3 minutes followed by 2 minutes of steady running, which will barely be recovery.
TUESDAY, JANUARY 18: FARTLEK 35!
WARM UP TO PALMER FIELD, THEN DYNAMIC WARM UP
5-7 X 3:00 BETWEEN 5-10K RACE PACE, 2:00 STEADY
Total workout is 20-35 minutes of near threshold running with surges.
COOL DOWN BACK TO THE SHOP
Details:
**Masks are required inside AARC
**All workouts leave from AARC Ashley at 6:05 pm.
**Free to all, courtesy of AARC and the Ann Arbor Tri Club
**Vaccinated individuals are not required to wear masks, unvaccinated are asked to mask up at the start during crowded conditions.
All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm.