View Workout (Erika Corley)
Tempo running
June 18, 2017 (Morning)
Exercise Type: Run
Comments:
4.5 mikes total.
If you can get this in today or tom. While away, then don't worry about running again this week.
Warm up with .5 miles easy walk/jog
Run 2x2 miles fast at tempo pace with full recovery in between..
So for the first two miles we are looking for a pace that is moving but certainly not like 5k race pace....
Anything in the high 11's, low 12's would be ideal.
I'm going to let you pick how you want to do it, but the idea is to run 2 miles at a pretty solid effort, and then to rest and take full recovery before doing it again! I want you working hard enough that you will really want to take the 4 or 5 min rest in between to regroup. As I always say, try not to run so fast the first two miles so that the second two mikes feels like death. This is a true 10k type workout so it's more about keeping it steady than about speed.
Let's see what you can do. I know always depends on weather, terrain etc.