We will not meet for TNT this week or next week. By request, I have a couple workouts detailed below if you would like to complete them on your own time or meet up without me.
Taking a 2-week scheduled break from formal training is an important component of the yearly training cycle. If you do not typically build some downtime into your annual training, it is a good idea to start. Downtime enables your body an opportunity fully recover from any extra stresses or nagging minor injuries it has accumulated throughout an intense training block. It is also a useful mental break and can help boost motivation when you return to training. Downtime can include running - just make sure your cut your volume significantly and stick to easy runs.
If these next two weeks don't fit into your training schedule for downtime, here are a couple workouts to keep you going :)
Workout 1: 2-6 x mile (or about 5 minutes to 7 minutes if doing as a fartlek) at 5K pace or a bit faster. The recovery is 3:30. This workout focuses on VO2 max improvement.
Workout 2: 1-2 sets of 4 x 400m, 2-mile tempo (or if doing as a fartlek, 4 x 1:10-1:45 minutes, 1 x 10-15 minutes). The 400 m (or shorter fartlek "on" sessions) should be completed at a little faster than 5K race pace, and the 2-mile tempo (or longer fartlek "on" sessions) should be at tempo pace. The rest between the 400m is 1 minute, and the rest after the tempo is 2 minutes
TNT will continue as usual again January 5th. Happy holidays everyone!!