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5 WEEKS TO GO.


Last week, we told you about the Time Trial and Team Intro video, two elements that will allow us to learn about and share your team's story during TSP DIY.

A vital part of this experience is connecting our global running community. We want to see and share your stories throughout the event - this can look like photos, video, voice memos, or written accounts of where your team is, how you're preparing, and what you're experiencing. Upload anything we should see here.

AND: 

As you may have seen on IG Close Friends (DM us to be added), TSP DIY will have a fundraising component for each team or solo runner, to support and stand with groups and organizations doing work to fight injustice and inequity in spaces around the world, specifically connected to race and running.

We are looking to learn about and partner with a small number of these groups and organizations who are providing access, opportunity, or other resources to communities marginalized by systemic racism or inequity. We can only select a handful of groups but want them to be representative of our community and culture.

We know that this work looks different in different places around the world - if you know of a local group or organization in your community, city, state, or country who is doing this work, please send us a note. 

From Coach Blue:

“Runner people! 5 weeks left means 4 weeks of training!!! This week is all intervals because TSP is all intervals. The intervals are all “Specific”, meaning the pace percentage is right around goal marathon pace which is right below your threshold. In this final Specific Phase, you can start to think of every key workout as being some sort of test for the race, whether it’s strategic, logistics, gear, mental game or some other aspect. Every workout is an opportunity to prepare, don’t miss the chance to be as prepared as possible. Run strong everyone!"

5 Weeks to go: Solo Runner and Team Training
 
Threshold (TH): Special Fartleks + tempo - 20 min WU + 20 x 1 min on/off 105%/95% + 20 min tempo at 100%

Mechanical Speed (MS): 12 x 200 meter repeats - 30 min warmup 10 min cool down

Long Run (LR): 20 min WU + 1, 2, 3, 4, 5, 5, 4, 3, 2, 1k ladder @ 103-99% then 99-103%. (Shorter the interval, faster the pace)

For percentage clarity, go to whatpace.com and enter your Goal Marathon Finish Time. The website, designed by Run With The Lab runner, Chris Kalima, will give you percentages to use for the training prescribed.

See training key below for workout descriptions.

Training Key: 
TH = THRESHOLD 
MS = MECHANICAL SPEED
LR = LONG RUN

The ingredients:

Threshold (TH): runs above the anaerobic or lactate threshold. Hard and fast. These runs bump up your threshold, relative to heart rate, and strengthen the cardio-respiratory system. These will always be faster than a goal marathon race pace. They fall between 1500/mile pace and marathon pace, depending on the phase of training. These workouts will lengthen in volume as we go but won’t aim to get faster. Relative to a theoretical Goal Marathon Pace, these workouts have been in the 110-115% range. For the next for weeks, they should be in the 105-110% range and will be longer in volume. 

Mechanical Speed (MS): runs with the sole purpose of improving mechanical efficiency. ie: running with near perfect form and near maximum paces for very short duration with long recoveries. This type of training doesn’t have an adrenally taxing effect so counts more as an easy day energetically while greatly improving power output, posture, speed efficiency and leg speed. 

Long Run (LR): these runs should never be looked at as easy. That’s for the other 4 days of the week. BUT they should be high-end aerobic. We don’t want to cross the threshold into anaerobic territory, we MUST STAY AEROBIC for these runs, but we do want to get faster each week and each month as we go. FASTER SHOULD NOT MEAN HARDER. In the last 8 weeks we worked in the 80-90% Goal Marathon Pace ranges in order to stay in the aerobic energy system while building power and speed in that zone. The next 4 weeks will move into 90-95% GMP ranges as fitness has improved.

MORE TRAINING FROM RWTL

Run With The Lab just launched a new training model that includes group discussions and coaching on Injury, Running Form, Training Methods, and more.

TSP DIY Athletes gain free access to an exclusive Lab Membership through September 7th, 2020. To signup, join Run With The Lab.

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