View Workout (Jennifer Jones)

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Time based progression run

January 31, 2017 (Morning)

Exercise Type: Run

Comments:
*stopped and stopped watch twice...once to take off my jacket. second time was because I had a stitch in my side. otherwise ran the whole time


So this is hopefully a chance to work on some longer endurance muscles as opposed to speed stuff since there isn't a clinic this week. With race on sat., it doesn't need to be killer but should be a harder type effort.

Warm up .5 mikes easy

Run for 30 min. at a steady tempo type pace / effort where you are trying to speed up every 10 min.
The kicker is that if possible,.... I would love for you to NOT look at pace on the watch until it is over.

So effort wise, you are running the first 10 min. at maybe 85% effort and then the next ten at 90% and the next 10 at 95%(so working pretty hard by the end!)
It will be hard not to look at pace but beneficial. I think if you listen to your body and keep that first 10 min within yourself you will be able to get a fast overall pace.
Again mielage and pace shouldn't be the main concern until it is over. At 30 min stop watch and then you can look;)!!

Cooldown easy another .5 miles