Sat's MP/HMP run workout

bc4ua

I've searched around, and can't find anything about how to do Saturday's MP/HMP run. I know the MS is all the coaches really care about, and you do what you have time for, but this workout confuses me.

MS: Steady run as MP/Z2/Steady out, HMP/Z3/Mod-Hard back. If bricking, do 25' only. 50

I generally run for 5-10 minutes as a warmup. Are you guys including that in the 50 minutes? Or is it to be read that you do a WU, then 25 mins @ Z2, then 25 mins @ Z3?

Thanks peeps.

Carl

I run for 60 min total.

1 mile wu to include 4x30 sec strides.

Then whatever time is left I try to divide it evenly so today was
30 min at MP then
25 min at HMP then
5 min cool down.

Hope that helps.

Carrie Chavez

If I do it as a brick which is usually the case I build into my pace and at 1/2 way based on time I build the pace to HMP. It does not need to be so exact. If I do it as a separate run I would do 50 min like you described as 10 min warm up then 20 min MP/20 min HMP.

Coach Patrick

@Brandon, the warm up is usually included in the total time we've listed....so a 50' run has a 10-15' warm up INSIDE that time frame...thanks!

MattAaronson

I do it as a brick so only run for 25'. Since it is a brick I don't bother with a warmup and usually do it as a tempo effort at TP for the whole time.