View Workout (Debra Hancock)

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Tempo running

September 27, 2017 (Morning)

Exercise Type: Run

Comments:
Since there is no clinic, either today or tommoro can be the harder one. I'm looking for this to be more marathon specific.
No need for a warm up or cooldown as this one is long for mid week. I'm looking for 2x 3 miles at tempo pace:

So the idea is to Run 3 miles at tempo pace (depending on weather, terrain, hills etc, I think it would be smart to go out around 8:15 ish pace and then try to keep that first 3 miles as close to 8 as possible.

Take a full 3 or 4 min recovery

And then do 3 mikes at tempo pace again. See if you can maintain as fast as the first or even speed up on 2nd set.

Obviously this is a harder longer type workout, and I am looking for speedy miles but I really want you to take the first mile to see how you are feeling and go from there.
Even if pace is slower than you'd like this is about effort and finishing!!;)