Engine #4B

Divide athletes into 4 zones: half on Zone 1 treadmills and half on Zone 3. This is the final week of a 4-week progression. Start with a 2-minute easy run followed by a 5-minute tempo effort. Maintain the same pace as last week, finishing with a sustained 5-minute effort before switching to ergs. The tempo pace should remain below lactate threshold and not be overly challenging. The erg work is also tempo but not threshold, followed by 150m relaxed pace, repeated for 7 minutes. Each effort should be 100m longer than the previous week; maintain control during longer 500m pulls