38 Minute Guided Run.
Efforts include 5x3:00 @ 80-90% effort, 2:00 recovery between each.

CoachV_38MinWorkout

Speed workout for runners - 28 minutes.
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:90 recoveries
Warmup - 50% effort
Long Run - 60% effort
HMP - 70% effort
5k - 90% effort
Sprint - 100% effort
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6:00 Warmup
Rec
3:00 (2:00@HMP/1:00@5k)
Rec
3:00 (:90@HMP/:90@5k)
Rec
:90@5k
Rec
:90@5k
Rec
:30@5k/:30@SPRINT
Rec
4:30@Cooldown

CoachV_28MinWorkout

4:00 Warmup @ 50%
2:00 @ 70%

1:00 Recovery

3x
3:00@70%
3:00@80%
1:30 Recovery

2x:15@100%
1:00 Rec

4:00 Cooldown

35MinTempo

40MInTempo

RRCA MHRC Coach Vinnie Mils (@vinnie_mils). Check out my "likes" for what I'm listening to and some of the beats dropping in class.

Coach V

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