Thursday, November 12 · Base II · Week 28
Run quality — controlled intervals
Run4.6 mi· 50 min· Z2–Z4
The workout
Warm-up easy; 15–30 min total controlled tempo/interval work; cool-down.
Targets
RPE 6–7/10 on work; never sprint.
Cues
If niggles appear, convert to easy run.