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✦Thursday, September 17 · Week 9

Session

Week 9 of the block.

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TempoplannedEst. 30m

Tempo

25–35 min easy + 4 strides

Duration
30m
Target RPE
7 / 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
25–35 min easy + 4 strides
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 3 mi · Fuel: Water; 30–45g carbs if >75 min

Log run

Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.

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