Run - Treadmill1:10:00 [2] * 6.75 mi (10:22 / mi) ahr:139 max:142 weight:166.2lbs shoes: On Cloud 1 Black/Grey
Run for 70min at an Easy-Moderate pace, RPE6. The goal here is steady, continuous mileage and a slower form of fatigue than you’ll see during your shorter base runs. Accordingly, reduce the intensity to RPE4 or 5 if it keeps your legs turning over, non-stop and injury-free.
Run - Treadmill45:00 [1] * 4.3 mi (10:28 / mi) ahr:145 max:150 shoes: On Cloud 1 Black/Grey
Run 45min Easy-Moderate, RPE6 and then conclude your run with 6x20s controlled sprints, RPE10, on a similar hill to last week’s with 40 seconds of recovery between them.