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December 5, 2016 (Morning)

Exercise Type: Run

Comments:
I'm not really tapering you for the ugly sweater race, so this may be a bit of a challenge coming off long run.

Run 1.5 miles moderately fast trying to increase pace every half mile.

Take a full 3 min rest or walk break.

Run 3x .5 miles fast with 2 min walk in between...
These should try to be a bit faster than the whole 1.5 mile run.
So really want the first 1.5 to stay controlled so that you can push the 800's..