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Wave run

April 19, 2017 (Morning)

Exercise Type: Run

Comments:
Ok missy.... assuming you are feeling good and recovered from last week I'm looking for today to be a 4 mile "wave" run



So Run .5 miles pretty easy(maybe high 12's as far as overall pace)
Run .5 miles moderately faster at your lactate threshold 5k/10k pace shooting for 11:15 ish or even a bit faster)
Run .5 miles easy
Run .5 miles fast
Run .5 miles easy
Run .5 miles fast
Run .5 miles easy
Run .5 miles fast

So you are trying to keep the same pattern for all 4 miles with any walks you do take being in the "easy" pieces.

This is a great workout to tap into,..so if feeling under the weather, let me know, and we will save it for a better day;)

This run is not supposed to be intense for the whole run, so be sure to change speeds and really concentrate on keeping your form off the bike.

If you could give me each .5 mile split that would be great.
As usual it is more about effort than pace!! Wind, terrain, hills, weather will all be factors both on the bike and the run