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✦Tuesday, August 11 · Week 4

Session

Week 4 of the block.

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IntervalsplannedEst. 1h 00m

Quality Run

S2: 6 x 600m @ 5K effort, 300m jog

Duration
1h 00m
Target RPE
8 / 10
Pace
5K effort (~7:00/mi)
Target HR
Zone 4 → 5a
Today's Focus
Track 600s — controlled 5K aggression
Warmup
15 min easy + drills + strides
Main Workout
S2: 6 x 600m @ 5K effort, 300m 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 6 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.

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