View Workout (Debra Hancock)
4 mile wave run
June 13, 2017 (Morning)
Exercise Type: Run
Comments:
This one can be no later than Tuesday, so if you can't get it in by then, just lmk
Thursday is going to be shorter speed, so today I am looking for a 4 mile wave run.. we've done this before but:
ollows:
Run .5 miles pretty easy
Run .5 miles fast at your lactate threshold 10k pace shooting for 8 or a bit faster. Nothing drastic!!
Run .5 miles easy
Run .5 miles fast
Run .5 miles easy
Run .5 miles fast
Run .5 easy
Run .5 fast
This run is not supposed to be intense for the whole run, so be sure to change speeds and really concentrate on Changing effort without worrying too much about pace..
If you could give me each .5 mile split that would be great.
As usual, Wind, terrain, hills, weather will all be factors !!