View Workout (Debra Hancock)
Long run with wave workout
July 22, 2017 (Morning)
Exercise Type: Run
Comments:
8 miles with wave workout!!
This is an important one and one you will really have to mentally prepare for. I would set it up so you have drink, Gatorade and water every 2 miles or shorter!
And If feeling pretty good, I would like it to be a wave run, where you are alternating regular easy pace and moderately fast pace every other mile.
So it would llook like:
1 mile easy
1 mile moderate(nothing crazy but maybe somewhere in 8's effort would be good)
1 mile easy
1 mile moderate ...and so on..
Finishing 8 at an all easy pace will be a great feat in this heat, so really the workout within is an extra element of training.
See how you feel after first mike, and if feel good, pick up that second one knowing you will back down again on the 3rd and so on...
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 1:12:32 | |||
| 1.0 Miles | 8:57 | 8:57 / Mile | ||
| 1.0 Miles | 9:07 | 9:07 / Mile | ||
| 1.0 Miles | 9:02 | 9:02 / Mile | ||
| 1.0 Miles | 9:00 | 9:00 / Mile | ||
| 1.0 Miles | 9:17 | 9:17 / Mile | ||
| 1.0 Miles | 9:13 | 9:13 / Mile | ||
| 1.0 Miles | 9:03 | 9:03 / Mile | ||
| 1.0 Miles | 8:53 | 8:53 / Mile |