Notes for 6km Tempo Run

Tempo Run
A tempo run is a sustained effort run at a "comfortably hard" pace—typically around 80-90% of your max effort. It’s faster than an easy run but slower than an all-out sprint. The goal is to improve lactate threshold, helping you sustain faster paces for longer periods.

* Heart Rate Zone: Zone 3-4 (80-90% of max HR)
* Pace: Roughly 10K to half-marathon pace (a pace you can sustain for 20-40 minutes)
* Feel: "Comfortably hard" – breathing is controlled but talking in full sentences is difficult
* Example: If your 10K pace is 5:00 min/km, aim for 5:00-5:15 min/km

🔹 Watch Features to Use:
* Set up a heart rate alert to stay in Zone 3-4
* Use lap splits to track consistency

Notes for Running Warm Up 3

Easy jogging (3 minutes)
Leg swings (10 each leg)
Hip Circles (10 each leg)
Arm Circles (10 each side)
Walking lunges (10 each leg)
Fast feet (30 seconds)

Notes for Advanced Running Drills

A-skips (2 x 30 seconds)
B-skips (2 x 30 seconds)
C-Skips(2 x 30seconds)
Straight Leg Running (3 x 30m)
Lateral A-Skip (2 x 30 seconds)
Strides (3 x 50m)

Notes for 8KM Long Run

Long Run
A long run is an extended-duration run done at an easy to moderate pace. Its purpose is to build endurance, improve fat utilization for energy, and strengthen mental resilience for longer races or endurance events.

* Heart Rate Zone: Zone 2-3 (65-75% of max HR)
* Pace: Closer to easy run pace, but may slightly increase in the last 20-30% of the run
* Feel: Sustainable, focusing on endurance rather than speed
* Example: If your easy run pace is 6:00 min/km, your long run should start at 6:15-6:30 min/km but may progress toward 5:45-6:00 min/km

🔹 Watch Features to Use:
* Set distance alerts (e.g., every 5K) to check pacing
* Monitor aerobic efficiency (HR vs. pace) to track endurance improvements


Notes for Running Warm Up 3

Easy jogging (3 minutes)
Leg swings (10 each leg)
Hip Circles (10 each leg)
Arm Circles (10 each side)
Walking lunges (10 each leg)
Fast feet (30 seconds)

Notes for Advanced Running Drills

A-skips (2 x 30 seconds)
B-skips (2 x 30 seconds)
C-Skips(2 x 30seconds)
Straight Leg Running (3 x 30m)
Lateral A-Skip (2 x 30 seconds)
Strides (3 x 50m)