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✦Tuesday, July 28 · Week 2
Session
Week 2 of the block.
IntervalsplannedEst. 50m
Quality Run
S1: 8 x 400m @ 5K effort, 200m jog
Duration
50m
Target RPE
8 / 10
Pace
5K effort per rep (~6:45–7:00/mi)
Target HR
Zone 4 → 5a on reps
Today's Focus
Track 400s — turnover at 5K effort
Warmup
15 min easy + drills + 4 strides
Main Workout
S1: 8 x 400m @ 5K effort, 200m jog
Cooldown
10–15 min easy jog
Mental Focus
Journey Before Destination
Fueling
Pre
Small carb snack 45–60 min out
During
Water; carbs only if session runs past 75 min
Post
Protein + carbs within 30 min
Recovery
Normatec + mobility
Normatec 20 min on legs, 10 min mobility (hips + ankles). Consider cold plunge if legs feel hot.
Normatec Mobility
Session notes
Planned 5 mi · Fuel: Water; carbs only if >75 min
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
Not saved yet.