Help With Run Workout

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Snailfish

2008-09-04 2:56 PM

Veteran

135

Snohomish WA

Subject: Help With Run Workout

45 minutes tempo
wu: 15 RPE3
45 minutes tempo
main: 3 x (7t,2r). 7t is RPE7-8, 2r at RPE 2.
cd: a few minutes easy. The workout should finish close to the hard intervals and not the normal 15min cool down.

The above is the prescribed run workout. I am a bit confused with the highlighted area. Is this telling me to do three sets of 10 minutes at RPE 7 then three more 10 min. sets at RPE 2?

Thanks for helping

My Training Log My Race Log

Ron

2008-09-04 3:00 PM

in reply to: #1650198

Champion

13323

Subject: RE: Help With Run Workout

This should help:

Tempo Workout Terminology (only in a few of our training plans)
Example: 75 minutes tempo
WU: 15 minutes RPE 3
MS: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
CD: 15 minutes at RPE 3

The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.

't' = the tempo part of the workouts

'r' = the rest portion of the workout

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=630

My Training Log My Race Log

Daremo

2008-09-04 3:01 PM

in reply to: #1650198

Cycling Guru

15134

Fulton, MD

Subject: RE: Help With Run Workout

3 sets of (7 minutes at RPE 7-8 followed by 2 minute recovery at RPE of 2). So 3 x 9 minutes for the main set.

This is not a true "tempo" workout, it is more tempo paced intervals. A tempo workout would be holding the RPE 7-8 for 20 - 45 minutes continuous. Not that there is anything wrong with that ... just not the way I would classify the workout if I was to prescribe something like it.

My Race Log

Snailfish

2008-09-04 3:14 PM

in reply to: #1650198

Veteran

135