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Long run

October 29, 2016 (Morning)

Exercise Type: Run

Comments:
17 miles:

This is the gyst of what I'm looking for:

I actually want the first 7 miles to be pretty steady with only a 30 second walk every full mile. The run portions shouldn't be too fast though.

With 10 to go, let's fall into a pattern where you are trying to make the run portions faster knowing that you will get a 1 min walk break for every .5 miles of running.
So this is even more walking than the race last week but keep in mind it's 17 mikes and we want the run parts starting at mile 7 to be moving a long pretty well.