View Workout (Rahul Razdan)

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Time based progression run

February 1, 2017 (Morning)

Exercise Type: Run

Comments:
This can be done Wed. Or Thursday
Whatever works out best for schedule.
last week will have been definitely more speedy so today is more 10k race specific than anything.

So this is hopefully a chance to work on some longer endurance muscles .

Warm up .5 miles 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 and if you could lmk how much distance you did end up covering that would be awesssome.

Cooldown easy another .5 miles
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did this... splits were:
8:15
8:00
7:50
7:50
7:35
7:20 (sprinted at end)