Quality Run: Sustained & Repeat Efforts
One harder run per week, prescribed by duration and effort only. Easy build, three sustained work blocks with easy jogging between, easy finish. Rotates between sustained, repeat and progression formats.
Estimated session
- Movements 1
- Working sets 4
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking 10 min easy build, then 3 × 5 min at RPE 7-7.5 with 2 min easy jogging between, then 5 min easy. The week's instruction says whether to run the blocks continuously (sustained), separately (repeats) or stepping up (progression). Substitute Running Treadmill at matched duration and effort. 1 warm-up set first 4 × 5:00 · rest 0s to 2 min | 4 | 5:00 | 0s to 2 min |
Coaching notes
Effort scale: RPE 4-5 you speak in full sentences, RPE 6 in short sentences, RPE 7-7.5 in a few words only, RPE 8 in single words. Work blocks live at RPE 7-7.5 — comfortably hard, never a race. The easy build and easy finish are part of the session, not padding. Running Treadmill substitutes at matched duration and effort — set a 1% incline and ignore the pace display. If a block drifts to RPE 8+, end it early and jog the rest easy; log the session as overshot.
Programs that use this template
The training principles
Let the coach tell you when to add weight.
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Aleks · Coach
Proposal · add weight