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Combination tempo/ speed

June 1, 2016 (Morning)

Exercise Type: Run

Comments:
We did this one back on May 3rd. I want to revisit to because it is a workout that combines a few different elements and I think you have become fitter since beginning of May.





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 21 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.

Cool down 1 mile easy

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

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done.. was a bit sluggish in the beginning. otherwise felt ok