Story for NYRR intervals

 

The workout uses times rather than distances for pickups and recoveries, so it’s run by effort only, not by speed. You’ll be doing an out-and-back 34 minutes with pickups of 1, 2, 3, 4, 3, 2, and 1 minute(s) and rest intervals of the same duration as the preceding fast run. If you didn’t race, the efforts on the 1-to-10 Rate of Perceived Exertion (RPE) scale should be about to 7 to 8 on the pickups and 3 to 4 on the recoveries, and those efforts will determine how far you go.  If you raced, just keep it at 6 or easier on the pickups and jog the rests.

 

Specifically, it looks like this:

 

1:00 jog (to give you some space before the first pickup)

1:00 fast (“on”) / 1:00 recovery jog (“off”)

2:00 on / 2:00 off

3:00 on / 3:00 off

4:00 on (turn back after this one!) / 4:00 off

3:00 on / 3:00 off

2:00 on / 2:00 off

1:00 on / 1:00 off

 

We’ll warm up on the pedestrian paths. The strides are important because, after a one-minute jog, we’ll be doing a one-minute pickup, which demands a quick pace to be a 7 or 8 on the RPE scale, so let’s make those strides that quick, too.

 

We’ll start from the “marathon on-ramp” intersection with West Drive and head southeast, go through the Mall at about 1K, turn right on the 72nd Street Transverse, go up East Drive and Cat Hill, veer off to the left at the top to continue up the Super Cat extension, follow that path past King Jagiello of Poland (crossing his swords as usual) on the right and reach the Delacorte Oval, where we’ll turn right and run as far on the Oval as it takes us to get to 17 minutes (the end of the four-minute pickup). Then we’ll go back the same way.

Type: 
Run
Workout_type: 
workout
Date: 
2018-03-20T10:56:37Z
Avg Pace: 
4:39/km
Elevation: 
47.3
Distance: 
7362.9
Moving time: 
2055
Activity id: 
1462321951
Strava title: 
NYRR intervals
Total photo count: 
0
Title: 
Story for NYRR intervals
Summary Polyline: 
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Average speed: 
3.583
Language: 
English
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