01 THE BUILDING RUN
By breaking the build sections up into different lengths and by varying the intensity of segments, you can effectively target multiple aspects of your overall fitness. This approach is particularly well-suited for a lunchtime workout, as the initial build-up can double as a warm-up. Here’s a simple framework: divide your available time into three parts (1/2, 1/3, and 1/6). E.g. in a 30min session, allocate 15mins, 10mins, and 5mins to each section. Progress from an easy pace to moderate intensity through each segment, then move to the next without breaks. To make it more race specific, adjust the intensity shift (e.g. from
