Hello team
I want to play it safe. Please get your speed run workout by yourself. Please do the following workout.
Warm up 10 min
Include 5 x 20 sec accelerators with 40 sec recovery
Total 15 min warm up
Main set
8 x 3 min at your tempo pace (your tempo pace will be closer to your half marathon pace and faster than your endurance pace.) with 1 min recovery in between.
After you are done.
Whatever is left is your cool down at an easy effort.
Total : 1 hour run
I will be hosting several virtual sessions, such as strength and bike workouts during the week. I will post the schedule later tonight.
As we are going to be on lock down till April 9. Please abide by the training and law as much as possible.
Central Florida Tri Club - Swim, Bike and Run 