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✦Tuesday, August 25 · Week 6

Session

Week 6 of the block.

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IntervalsplannedEst. 1h 10m

Quality Run

S3: 5 x 800m @ 10K effort, 400m jog

Duration
1h 10m
Target RPE
8 / 10
Pace
10K effort (~7:15–7:25/mi)
Target HR
Zone 4
Today's Focus
Track 800s — aerobic strength at 10K effort
Warmup
15 min easy + drills + strides
Main Workout
S3: 5 x 800m @ 10K effort, 400m 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 7 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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