005 — Alternating 600m (5K + HM)  ! Ca sent Les Pichous

Morning Weight Training

B1W2 - Russian Steps Intervals followed by 20’ IM effort - Set 2/5 - C’est jamais une bonne idée de faire un Power legs workout avant une intensité de vélo :-)))

Clean Cold barrel 1000m TT :-))

Legs day :-))

SESSION STRUCTURE
Warm-Up – 20 minutes
- 12’ easy jog
- 6 × 20’’ relaxed strides (40’’ easy between)
- 4’ easy jog
Main Set – Gressier S&E
2 × (12 × 30’’fast / 60’’ easy)
- Pace: controlled 5K–10K feel
- Cadence: 180–190+
- Smooth, elastic, relaxed
- IM pace jog between sets
Total FAST: ~10 minutes
Total FAST Distance: ~3.1–3.3 km
Cool-Down – 10 minutes
- 10’ easy jog
- Optional: 3–5’ mobility 

1. Aim of the Session
Develop fast, efficient cadence and elastic mechanics through controlled, relaxed speed.
2. Purpose
Activate the neuromuscular system early in the week to enhance stride frequency and prepare the legs for threshold and VO2 training without creating fatigue.
3. Physiological Development
• - Neuromuscular activation
• - Improved stride frequency (cadence)
• - Enhanced elastic return
• - Reduced ground contact time
• - Better coordination and efficiency
4. Benefits
• - Superior running economy
• - Faster leg turnover with minimal stress
• - Smoother mechanics
• - Lower injury risk
• - Ideal priming effect for Thursday threshold

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Marco Cote

Session 62 – Speed & Economy (Kenyan Rhythm Style) i’m definitely too heavy / need to loose weight - but not muscle

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005 — Alternating 600m (5K + HM) ! Ca sent Les Pichous

Morning Weight Training

B1W2 - Russian Steps Intervals followed by 20’ IM effort - Set 2/5 - C’est jamais une bonne idée de faire un Power legs workout avant une intensité de vélo :-)))

Clean Cold barrel 1000m TT :-))

Legs day :-))

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