View Workout (Debra Hancock)
Make up clinic
March 9, 2017 (Morning)
Exercise Type: Run
Comments:
This will be s pure speed day for you to get you extra ready for st. Paddy 5k!!
Ok if and only if you are feeling better, I want today or Friday or sat. to be some short intervals. It's ok if you cannot get to a track. Just use the watch. I am going to make it short since you are feeling a bit under the weather but it is supposed to be speedy...
Warm up .5 miles easy
Run .25 miles (400m) fast
Jog 2 min
Run .12 miles(200m) fast
Jog 2 min
Repeat this set twice for a total of 3 sets.
Cooldown .5 miles easy
As far as speed, I think you can manage to run in the low to high 6 pace for all.
But don't think too much about it. Just go;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.11 Miles | 6:45 | |||
| 0.5 Miles | 0:00 | Warmup | ||
| 0.25 Miles | 1:36 | 6:24 / Mile | ||
| 0.12 Miles | 0:44 | 6:06 / Mile | ||
| 0.25 Miles | 1:35 | 6:19 / Mile | ||
| 0.12 Miles | 0:42 | 5:50 / Mile | ||
| 0.25 Miles | 1:27 | 5:48 / Mile | ||
| 0.12 Miles | 0:41 | 5:41 / Mile | ||
| 0.5 Miles | 0:00 | Cooldown |