Why do 10 x 2 min reps?
Coach Stazza employs 10x2' on/off as a gateway workout. This means the workout feeds in a progressive and structured manner into a range of workouts, depending on our goals. Often, it follows 20x1' on/off in the start of most build-ups from 5k through the marathon. The 2' on segments are executed at roughly 5k effort and the recoveries are a jog.
For an intermediate runner, on a 5k build up, it might lead into 7x3' on/off at the same effort or other more challenging sessions. It can also be a stepping stone into lactate threshold reps. If we're moving more towards threshold reps, the session will progress to 20x2' on/off with the on reps being a tad faster than threshold effort and the recoveries remaining at a jog. Lactate threshold reps can also be utilised during the early weeks of the foundation stage of a marathon build-up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here, the 10x2' on/off session is employed to transition out of marathon fitness into sharper work, in preparation for some 5k-10k racing. The structural and aerobic strength is there from the marathon specific work and now we are sharpening up.
Thanks to @dsfcoaching for featuring me in Se 1 Ep 11 of his podcast, to listen the link is in the bio.
hello i rediscovered this handbag that i got when i was 8 and i’ve been wearing it nonstop ever since ✨💙💫🦋 | 📸: @thoughtsofawing
‘A mole on the cheek of Lahore’ as art lovers call it. Wazir Khan Mosque is a world wonder surrounded by many old tales of the past.
There is an old tale about the construction of this architectural wonder. People believe that Hakim Shaikh ilm-ud-din had cured the long ailing Queen Nur Jahan (1577-1645) and she rewarded him with all the gold ornaments she was wearing. The gold was set-aside by the Wazir who later proclaimed the construction of Wazir Khan mosque. It is also commonly believed that Wazirabad city was also named after the Governor Shaikh Ilm-ud-din.