View Workout (Erika Corley)
Tempo run
November 24, 2016 (Morning)
Exercise Type: Run
Comments:
This can be done thurs or Friday...
Would like you to warm up with a an easy walk/jog for 1 mile.
Run a 1.5 mile tempo run shooting for under 17:20 total time
Walk 3 min
Run a 1 mile tempo run shooting for sub 11:45
Cooldown 1 mile as you feel.
If you could give me the specific splits for the 1.5 and the1 without the walking, thT would be Awesome!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.01 Miles | 1:04:33 | |||
| 1.01 Miles | 12:51 | 12:43 / Mile | ||
| 1.5 Miles | 18:24 | 12:15 / Mile | ||
| 1.0 Miles | 12:09 | 12:09 / Mile | ||
| 1.0 Miles | 13:05 | 13:05 / Mile | ||
| 0.5 Miles | 8:04 | 16:08 / Mile | Cooldown |