February 11, 2017 (Morning)
Exercise Type: Run
Comments:
Ok I think you are ready to bust a good one....with more running than ever for a 5k.!
I think a great plan would be to go out the first 2 miles with 5:30 min runs and no more than 30 second walks. So every 6 minutes you are going back to running.
For the last mile, there will actually be a bit less running but I want you to really pick up the pace on the run portions.
So the last 1.1, I am looking for a 3 to 4 min run (whatever you got in you) with a 30 second walk.
So I never want you walking more than 30 seconds...
We will talk more but this is the gist of what we are looking for!
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
3.07 Miles | 37:01 | |||
1.0 Miles | 11:47 | 11:47 / Mile | ||
1.0 Miles | 12:25 | 12:25 / Mile | ||
1.0 Miles | 12:12 | 12:12 / Mile | ||
0.07 Miles | 0:37 | 8:48 / Mile |