ALTA CIRQUE SERIES


DAY 22:

Workout Description: Trail Tempo
Total Duration:
N: 40-55 minutes
I: 45-60 minutes


Instructions:
Pick a trail with varying undulation. You can also choose something that is a consistent climb as long as the overall grade is runnable (a few steep sections are good).
Warm up for 10 minutes at easy effort. One mile cooldown at easy pace.


N: 3-4 sets of 5 minutes at tempo effort with 2 minute recovery at easy effort between.
I: 2 sets of 12-15 minutes at tempo effort with 3 minute recovery at easy effort between.


Finish with 10-20 minutes of easy running.

Coaches Notes: Tempo effort is the perceived effort at which you think you could sustain for about 40 minutes max.