View Workout (Rahul Razdan)

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Pre race workout..

April 20, 2017 (Morning)

Exercise Type: Run

Comments:
Warm up 1 mile easy ...
Run 3 miles with this pattern:

Run .5 miles fast at your lactate threshold 5k/10k pace shooting for 7:15 pace or a bit faster)
Run .5 miles easy( still moving but can be significantly slower)
Run .5 fast
Run .5 easy
Run .5 fast
Run .5 easy

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...

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..

did this as a part of the ocala runners club