Question about run workout protocol

MattAaronson

To the EN vets out there...

My Sunday run is listed as 2x 1 mile (2') @z4, with a total run time of 45 min. Assuming a 10' warmup and 16' of intervals and recovery, that leaves another 19'. What is the pace recommended for the remaining 19'?

I believe I read somewhere on the wiki or in a guide that you should fill remaining time at z3/HMP, but I can't seem to find where I read it so now wonder if I'm making that up just because that's the guidance for the bike...

Thx!

Matt

 

John Stark

 From the Wiki:

http://members.endurancenation.us/R...ers+Manual

 

• All Sessions are written as main set only, giving you the flexibility to add time on the front and back of the “work” to extend the duration of your session.
• In general, we recommend that you warm up, do the “work” of the Main Set and then extend the workout with HMP/Z3/Mod-Hard. Better you have the work done and the opportunity to stop should you not want to continue with your run.

RandP are most concerned that we do the MS.  If we get done early, great.  If we want to go the full hour (in this case) we work at Z3, as you noted

Wiseman

Matt,
I round out the time with HMP, leaving 5' at end for ez cool down.
Bill

Steven Ford

What John said.

MattAaronson

Cool, thanks