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NOS 2020 Run - Week 11
We are now in the last phase of this OS so the fatigue is starting to build. On the run side its now time for us to start getting a little closer to some of our race paces in the half marathon.
Are you ready to finish bring in the last few weeks?
Bike Focus:
- 5/6/7 are the numbers to remember for # of times to run this week
- Intensity: 1:15 Half marathon intervals - 8/12/15 minute intervals at 10 seconds faster than z3
- Weekend: You run after the bike for 1:30 with TRP, z2 and z3 work
Run Focus
- 5/6/7 are the number to remember for the # of times to run this week
- Intensity: 1:40 Half marathon intervals - 12/15 minute intervals at 10 seconds faster than z3
- Note: A steady long occurs run during the week between 60-80 minutes
Note: for long runs remember to stop at the time or 13 miles whichever comes first.
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