This week’s run workout comes from coach Andrew Dollar of Nashville-based FTP coaching (Ftpcoaching.com). “This tempo workout is a great middle of the week session for a long-course triathlete,” Dollar says. “It requires activating one’s upper end speed at the beginning of the workout and then maintaining an easier, yet still aggressive pace on tired legs for the primary part of the workout.”
One-Hour Workout: Mid-Week Tempo Run
10 min building to marathon pace
10 min as 30 sec strides, 30 sec recovery. Run the strides between 5K–10K pace.
30 min at half marathon pace
10 min easy