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Easy run with pickups

November 9, 2017 (Morning)

Exercise Type: Run

Comments:
Looking for 3 miles at an easy comfortable pace EXCEPT
, I'd like you to pick up the pace to a pretty fast type surge for the last .1 of each mile.

So if you are running/walking your regular easy pace, once you get to . 9 miles on GPS, I want you to run pretty fast until you hit 1.0 miles

Think of this like 90% effort pickups. It shouldn't be that you run so fast that you have to stop completely after but that you can get back to that regular pace pretty quickly and stay there until you hit 1.9 miles.

Try to focus on good form , high knee lift etc while you are running fast. Use your piriformis muscles. This is a great way to strengthen them.

But like I said, it is only the last .1 mile of each mile.
You do not have to time it separately... just look at youR watch and when it says .9 pick it up To 1.0 and so on.
Lmk if you have any questions!;)