View Workout (Erika Corley)

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Ocala Half

January 15, 2017 (Morning)

Exercise Type: Run

Comments:
I think we need to start the first 3 miles of this race, NO faster than 12:30.

It is a long hilly race and we haven't got many long runs in, so the main thing we want to do is progress or keep steady times as much as possible.

I would start out with a 4:30 run and 30 sec. walk pattern for the first 3 miles.

For miles 4 through 8, if things are feeling good, that is the time to speed up and run more.
A great pattern would be a 6 min run with 1 min walk.
I know that seems like a lot, but you are ready to do more running then ever.

For miles 9 through 13, it is about hanging on to the fastest pace you can and your body allows to finish strong.
I think we can drop back down to 3 min runs with very short 15 sec. walk breaks in between, but the walls need to be fast and just enough to catch your breath.

We want to stay close to 12's or in 12's as much as possible, but no matter what happens with heat, hills etc., you have to power through and muster up whatever you can to keep going!!!