• Skip to primary navigation
  • Skip to main content
Operation Move

Operation Move

Online Running Coaching

  • About Me
    • Contact me
  • Blog
  • Podcast
  • Coaching
  • Run Club
  • Ebooks
  • Downloadable Plans
  • Bookings
  • Shop
    • My account
    • Cart
    • Checkout
  • Show Search
Hide Search

Workout of the Week: Break Through

Zoey · November 30, 2015 · Leave a Comment

11
SHARES
ShareTweet
SubscribePinterestMail

WOW - Breakthrough

This week’s workout is all about digging deep and finding some speed when you are fatigued. You want to think of everything as just a bit of an increase in effort –

Easy Running: 70% Effort
Steady Running: 75% effort
Tempo (Aerobic Threshold): 85% effort
Threshold (Anaerobic Threshold): 90% effort
As Fast As You can (Anaerobic Capacity): 95%+

To get an idea of the pacing, if you have a 5k PB of 30:00 the paces would look like this:

Easy: 7:15 min/km
Steady: 6:45 min/km
Tempo: 6:15 min/km
Threshold: 5:45 min/km
Capacity: 5:15 min/km

This will differ for everyone, but it will help to give you an idea. You don’t need to be pedantic about it, just make sure that you are increasing your effort level for each interval.

Happy Running!

11
SHARES
ShareTweet
SubscribePinterestMail

Moving running, workout of the week

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Twitter
  • YouTube

Copyright © 2023 Operation Move · All Rights Reserved · Powered by Mai Theme

  • About Me
  • Contact me
  • Sitemap