View Workout (Jay Bangle)
Sanford stairs
April 21, 2015 (Morning)
Exercise Type: Run
Comments:
Hill workout, sorta of. Easy run to Sanford, then I want a 10k pace effort,not a 10k pace as you will be going up a hill. I want you to attack the stairs, when get to top, get your cadence and stride back in 5 steps and speed surge for about 5 secs as if you are cresting the hill and pulling away from someone, then ease into an easy pace back down to bottom of stairs and repeat for total of 5 trips up stairs, then 1 mile easy home
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.5 Miles | 16:10 | |||
| 1.0 Miles | 8:20 | 8:20 / Mile | Warmup | |
| 0.7 Miles | Hills | |||
| 0.7 Miles | Hills | |||
| 0.7 Miles | Hills | |||
| 0.7 Miles | Hills | |||
| 0.7 Miles | Hills | |||
| 1.0 Miles | 7:50 | 7:50 / Mile | Cooldown |