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4 to 6 mile wave run.

December 29, 2016 (Morning)

Exercise Type: Run

Comments:
This can be done either wed. Or Thursday depending on if you do run club or not.. if you do run club then just stick to 5k with 4 min run/1 walk pattern.
We have done this before but I think you are in a better place now to go a tad faster..

6 miles as follows:

Run 1 mile shooting for 11:30 to 12 min pace
Run 1 mile easy pace however you want but under 14 min


You can choose how you want to run each mile but obviously we are looking for a significant change in pace for every other mile.
So I want you to think of it, like you are running one mile at race pace effort and then back off and one mile easy. If you are a little faster or a little slower on the faster mikes don't worry bc it's more about effort than anything!