Sunday, Jun 07, 2026
Tri specific (peak)Run: race-specific tempo + short strength B
Run
Str
Intensity
Mostly Z2; tempo segments Z3-Z4 when scheduled
Workout Segments
Warm-up
10 min
Easy jog
Main set
20 min
2×10 min tempo (RPE 6) / 2 min easy
Cool easy
20 min
Easy jog
Strength block B
15 min
See strength_exercises list; keep 1–2 reps in reserve (no grinding).
Mobility / cool-down
10 min
5–10 min easy walk + hips/ankles + foam roll quads/calves
Strength Block B
Step-down (low box)
6/leg
4s eccentric; knee tracks over toes
Hip thrust
10
Barbell or machine
Single-leg deadlift
8/leg
Control pelvis
Pallof press
10/side
Cable or band
Tibialis raise
12–15
Against wall or machine
Equipment Needed
barbell/DB/KB or machines
running shoes (trail preferred)
Weather Alternatives
Run alternative:
Treadmill: match time; steady parts at 1–3% incline; hill reps at 4–8% incline.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2