Training tip of the day: Intervals
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I, like many of you have started doing base type run and bike workouts. After doing many long, slow workouts, I feel very efficient but also lacking that top end kick I’m used to. So I’ve started mixing in race pace, or slightly slower intervals into the middle and end of my long runs. Here is a basic break down of a work out like this.
20:00 - 70% race pace
05:00 - 80% race pace
12:00 - 70% x 2min followed by 100% RP x 1min
03:00 - 80% race pace
10:00 - 80% increase 4% every minute till you reach 100%
