View Workout (Jennifer Jones)
Half marathon specific
September 16, 2017 (Morning)
Exercise Type: Run
Comments:
Tempo cutdown
Going to shoot for a harder type workout today...
But if you don't have the time can always switch it to another day. This is important so do on best day possible!
Warm up .5 miles easy
Run 3 miles at tempo pace
Complete Rest 3 min
Run 2 miles at tempo pace
Complete Rest 3 min
Run 1 mile at tempo pace
So the idea for all 3 of these long intervals is to try to find a pace that is challenging but no over your head. If you take that first 3 mile to be just a tad faster than easy pace you should be able to progress.
I think if you start close to mid 11 pace, you will be able to maintain pace or even speed up.
No need for cooldown as this is a long one!
But main concern is to get a solid effort for each pieces. The 3 min rest in between is important so that your body is recovered and able to go hard again..
Please drink. Gatorade may be important for this one too, as it is hard and long!!!