New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s workout comes from coach Tom Manzi, a USAT Level II certified coach who has served as the regional manager for Joe Friel’s Training Bible Coaching. During this workout, as the hour goes on, the interval time decreases as the effort level increases. Manzi says he uses workouts like these to help his athletes build muscular endurance and finish strong in a race.
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Building Period Tempo Run
Warm-up
Run 9 minutes and walk 1 minute
Main Set
Start a 20-minute tempo run at the upper end of your aerobic effort, or Zone 3
Walk one minute as recovery
Run 15 minutes at tempo effort or 10K pace
Walk for 1 minute as recovery
Run 5 minutes at an all-out effort
Cool-down
End your workout with an easy jog to reach one hour