Workout Wednesday: Run From Rogue Tri Performance

This is a great workout to add some discomfort into your program. It helps the body and mind get used to running at higher intensities with shorter rests.
 
Training at higher intensities provides the physiological stress needed for increased mitochondrial biogenesis. In short, this helps build more mitochondria (the powerhouse of the cell). More mitochondria means you can produce more energy and process the byproducts of metabolism, even at higher intensities. This allows you to race faster. Plus, these workouts are tough mentally which will help prepare you for race day.
 
Adjust the times according to your race distance and increase the times as you progress.
 
If you don’t already know your threshold pace, you can do this workout at an 8 out of 10 on the rating of perceived exertion (RPE) scale.
 
Warm-up:

• 15 min including 400m jog and mobility drills:
• Lunge Circle / Fire Hydrants / Donkey Kicks / Lateral Leg Swings / ABC Skips

 
Main Set:

• 1 minute above threshold pace (zone 3/4)
• 2 minutes aerobic pace
• 1.5 minutes above threshold pace
• 1.5 minutes aerobic pace
• 2 minutes above threshold pace
• 1 minute aerobic pace
• 2.5 minutes above threshold pace
• 30 seconds aerobic pace

 
Repeat for desired miles or time
 
Cool-down:
10min stretching/foam rolling

Thank you to Rogue Tri Performance for this workout. Check out their website!