View Workout (Debra Hancock)
Intervals for time
March 22, 2017 (Morning)
Exercise Type: Run
Comments:
Warm up .5 mile easy
This workout is based on time and I do want you working hard, but I don't want you to worry too much about exact paces and would prefer if you didn't even look at the overall paces until the end!!!
So it is 4x 5min fast with 2 min jog in between
You run 5 min hard, hit split., walk/jog for 2 minutes, go 5 hard again and so on...
Paces may vary but if you just run by hard effort that is the main concern...!!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.36 Miles | 28:00 | |||
| 0.66 Miles | 5:02 | 7:37 / Mile | ||
| 0.24 Miles | 2:00 | 8:19 / Mile | ||
| 0.66 Miles | 5:00 | 7:34 / Mile | ||
| 0.18 Miles | 1:59 | 11:01 / Mile | ||
| 0.6 Miles | 5:00 | 8:20 / Mile | ||
| 0.12 Miles | 1:59 | 16:31 / Mile | ||
| 0.68 Miles | 5:00 | 7:21 / Mile | ||
| 0.22 Miles | 2:00 | 9:05 / Mile |