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Tempo!

June 20, 2017 (Morning)

Exercise Type: Run

Comments:
Ok really want to try and get this 2x2 mile in either today or tom. The latest.

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. And let's try to keep it as flat as possible .
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.