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Combination workout

November 9, 2016 (Morning)

Exercise Type: Run

Comments:
We did this one back In June b4 your 1:39 Half. I want to revisit to because it is a workout that combines a few different elements and is good for less than 2 weeks out from Delhi


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. (If you can give me the splits on this one that would be great)

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
If you do it at night, you may have to go to run early but it will be dark either way!!!

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