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Did first day of OS week 9 VO2 max run intervals, what pace do I run after completing the intervals?

QuintanaRoosterQuintanaRooster
in General Training Discussions

So today's run workout called for 2x200, 2x400, and 2x200, all @ ; IP/Z5/Very Hard with full recoveries between each.  I did a 1 mile warm up before starting the intervals and recovered the same distance as the interval at a comfortable pace.  By the 3 mile mark I was done the main set.  The duration of the workout called for 60 minutes but I still had over 30 minutes left after completing the intervals so I kept running.  At what pace/zone should I be completing the workout? 

 

Comments

  • thugbusterthugbuster
    I'm pretty sure the 60 minutes is a placeholder just to have something there knowing that some folks will take longer to recover between sets and other will just get the intervals done and be done in 30 minutes (I was done at about 35 minutes). As we begin to do longer VO2 intervals the actual workout time will get longer and the workout will still say 60 minutes.
  • GregSVanGregSVan

    Thats my impresson also. Get the meat of the workout done, the rest is just moving your legs around unless your pushing it.

  • Coach PatrickCoach Patrick
    The remainder of the workout is really up to you. I personally end up around MP for a few minutes (like 15 for say 2 miles) and call it a day, but slower than that is okay. Just no HMP/Z3 efforts, please. Our main focus is on that VO2 work!
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