RPE
7
Tempo run
Running at about your threshold: the hardest effort you could hold for around an hour.
How it feels
- 7, hard: Uncomfortable. Only a few words at a time. Breathing: deep and hard. Talk test: a few words at a time.
Start with
3 × 8 minutes at RPE 7, with 2 minutes easy jogging between. 15 minutes easy before and after.
How it builds
2 × 12 minutes, then 2 × 15 minutes, then 20–25 minutes without a break.
Watch out for
Racing it. You should finish feeling you could have done one more.