View Workout (Debra Hancock)
4 mile wave run
February 7, 2017 (Morning)
Exercise Type: Run
Comments:
Ok we have done this with full miles before but now I want to do it with .5(1/2) miles.
So for 4 miles, start off running .5 miles easy(maybe overall pace close to 9 ish min.)
Then from .5 to 1.0 pick up pace and try to run at tempo (maybe something like 7 to 7:30 pace.)
Switch paces like so every half mile for 4 miles.
The faster half miles are not like intervals where you are going all out. You are continuously moving just like any other run, so they can't be too high intensity.
If you can hit split every 1/2 mile that would be great bc I am looking for change of pace just nothing too drastic;)!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.51 Miles | 29:08 | |||
| 0.51 Miles | 4:48 | 9:24 / Mile | ||
| 0.5 Miles | 3:26 | 6:52 / Mile | ||
| 0.5 Miles | 4:02 | 8:04 / Mile | ||
| 0.5 Miles | 4:30 | 9:00 / Mile | ||
| 0.5 Miles | 3:59 | 7:58 / Mile | ||
| 0.5 Miles | 4:23 | 8:46 / Mile | ||
| 0.5 Miles | 4:00 | 8:00 / Mile |