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Combination tempo/fartlek workout

May 3, 2016 (Morning)

Exercise Type: Run

Comments:
Ok this one can be done either Tues. or Wed. Whichever day you have more time on.

Run 1 mile easy warm up

Stop stretch and get some dynamic stretches and drills in

Run 2 miles moderate to hard effort maybe shooting for 7 to 7:15 pace.

Take a 2 minute full rest

After that jump right into a 20 min. Run, where you are running fast and hard for 1 min. (Maybe 6:30 pace if I had to guess) And at easy pace(maybe 9 min pace) for 2 minutes.

So you can't run so fast on the 1 min. That you are bonking on the 2 min. Keep it controlled enough to finish out the 21 minutes.

This is a long workout when you put it all together! so the warm up and cool down can be really easy.
LMK if you have any questions about it.
Cool down 1 mile easy
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ok.. did it.. it was hot (92 and humid) on a hilly course. Did the 2 miles at 7:30-7:40 pace.. felt the heat. The sprints on the way back were not too bad, but the recovery rate was more like 9:30. Also, was a bit tired from the long run still I think.. not so much legs, but overall tiredness (if that is a word).