Thursday, July 16 · Build · Week 10
Quality Run — 38 min
Run2.7 mi· 38 min· Z2
The workout
Strides & Aerobic — 38 min. WU: 8 min easy walk/run. MAIN: 20 min continuous easy Z2. STRIDES: 6×20-sec acceleration (smooth and controlled — not a sprint), walk 40 sec recovery between each. CD: 5 min easy walk.
Targets
Easy: 13:00–14:30/mi (4 min run / 1 min walk). Strides: fast but relaxed, 5K-ish effort.
Cues
Strides improve running economy. Feel the quick turnover.