Week 27
We are reaching the end of October which means week 27 will be the last week we focus on speed and intensity before adding in recovery and returning to higher volume training.
This week might look like a pretty typical training week with two interval sessions however our priority is on speed and increased on-time to finish off this month of intensity focus. Notice how Tuesday's speed session incorporates the most reps yet with 18 speeds total. This will help us make the most of neuromuscular adaptations before adding in more volume training.
The Threshold with L3 session is also a typical interval day but we have added to the duration of the fast finish. Instead of 10 - 15 seconds like we have prescribed before we up it to 30 seconds all out. Listen to the body and I'm sure you will find yourself recovering quicker in-between these intervals than previously. A sign of increased fitness!
Finally, the L4 Vo2max session on the weekend is a beast. Fairly short interval time (3 minutes) but very high reps to maximize on time.
Notes:
- With intensity still being the priority for this week make sure you are feeling good for the hard session. Cut out excess hours if needed, and make sure the easy distance days are under control.
- in order to maximize on time for the L4 Vo2max interval day try to ease into the session and slowly increase effort for the later reps.
- This might be the 4-5th week of Max Strength for some people. Thats a good thing. We are waiting to upload November strength until next week to allow anther full week of max strength. IF you have already completed the 4 week cycle of max strength just repeat the reps and sets for the last week again.