October 10, 2017 (Morning)
Exercise Type: Run
Comments:
*SOOO hot and HUMID. Like breathing soup!
You can choose whether to do this harder one Monday or Tuesday but no later than wed. Please!!!
Warm up 1 mile easy...
Run .75 miles moderately fast but not so fast that you have to stop after. Maybe around 9:30 to 10 pace if I had to guess unless you are feeling really great.
Right after the .75 fast, I want to get into a .25 easy jog.
This woukd be a time to get a little walking in but should still be as steady as possible even though it's an easy pace.
I want to do this .75/.25 pattern for 4 mikes.
So the total for the day including warm up will be 5 miles.
If you can give me the splits that would be great!!! Like I said, I want the .75 to be moving but it's not all out like repeats or intervals where you have full rest in between!!!
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
5.0 Miles | 53:23 | |||
1.0 Miles | 11:37 | 11:37 / Mile | Warmup | |
0.75 Miles | 7:13 | 9:37 / Mile | Speed | |
0.25 Miles | 3:16 | 13:04 / Mile | Recovery | |
0.75 Miles | 7:08 | 9:30 / Mile | Speed | |
0.25 Miles | 2:59 | 11:56 / Mile | Recovery | |
0.75 Miles | 6:57 | 9:15 / Mile | Speed | |
0.25 Miles | 3:02 | 12:08 / Mile | Recovery | |
0.75 Miles | 7:46 | 10:21 / Mile | Speed | |
0.25 Miles | 3:25 | 13:40 / Mile | Recovery |