Without progression, we will never improve! Continuing to challenge our best is what leads to gains and growth (at ANY age) and that’s why we are revisiting the 30/30 workout from earlier this summer. You can find that initial posting right here:
Masters Workout of the Week: 30/30s
It has been 5 weeks since that challenge, a perfect window of adaptation for our bodies to have gotten used to a new level of training. The mission this week is to step it up by increasing the number of 30-second bursts in each set. Last time was 2×6 minutes, and this time we will shoot for 2×8 minutes. That’s only an extra minute per set, or 2 minutes total…but the goal is to keep increasing…think about it!
In August that means 2×10 minutes
In September we jump to 2×12 minutes
October brings a longer standard set: 1×20 minutes
November means 1×25 minutes
December shortens the intervals to 20 seconds on/40 seconds of but in a 2×15 minute segment…facilitating recovery and speed-of-movement as we sharpen for race season…and then, from January onward these types of speeds are incorporated into all sorts of warmups, distance skis, and race-prep.
It’s time to increase the intervals and increase the power!
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