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Combination

September 17, 2017 (Morning)

Exercise Type: Run

Comments:
Shooting for 5 miles total..

Ok assuming everything continues to get better in Irma aftermath going to shoot for a Combination workout!!

Warm up .5 mile easy...

Run 2 miles at tempo pace...(probably close to 12:30 pace for you right now depending on hills, terrain etc.)
Use whatever pattern you want but I think a 4 min moderate fast run with short 30 sec. walks will leave you with a good pace.

Take full 3 to 4 min rest which should be close to full recovery (use this time to stretch. Drink etc.

Run .5 miles fast (see what you can do but the idea is for this pace to be significantly faster than previous tempo pace and no walking if possible )
Its a scorcher of an interval and should make the 2 mile tempo feel easy!;)

Take a 3 to 4 min rest

Then finish 2 mikes again at tempo pace trying to maintain as fast as the first set or similar to it.
Since we can't really get a long run in this weekend, this one is more about quality then quantity.
I'm really looking for that middle .5 to be moving!!