Wednesday Workout: Out-&-Back

Published on 08/18/2014

Out-&-Back sessions are very easy and can be done anywhere. The goal is simply to negative-split the run interval, running out to a designated point and returning at a faster pace. Aim to return 1-2 minutes faster. When performed with a negative split, these sessions teach great pacing and tempo endurance to help you finish fast. They will help you develop the tools to run all the way to the finish line.

Workout:

Time

Description

Zone (HR / RPE)

10:00

Warm Up (Easy)

Zone 1 - 2

20:00 - 40:00

Out-&-Back Interval (Moderate - Hard)

Zone 3 - 4

10:00

Cool Down (Easy)

Zone 2


Progression & Pacing Guide:

Interval Time

          Pacing

Week 1 - 2: 20:00 Minutes                     

         11:00 Out / 9:00 Back

Week 3 - 4: 30:00 Minutes

         16:00 Out / 14:00 Back

Week 5 - 6: 40:00 Minutes

         21:00 Out / 19:00 Back

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