November 14, 2017 (Morning)
Exercise Type: Run
Comments:
Hoping you can make clinic, but if not let's do 4 miles in the morning as follows:
.
It's a very good 10k workout for the limited time we have during the morning
Tempo cutdown
Warm up .25 easy...
Run 2 miles at tempo pace (I woukd like this to be a lot of running. Shooting for fast .5 miles with very short .05 walks)
Rest/walk 2 min completely ..
Run 1 miles at tempo pace using same or similar patternRest walk/2 min completely
Run .25 mile at speed using whatever pattern you want;)!!
So the idea for all 3 of these l intervals is to try to find a pace that is challenging but no over your head.
I think if you start close to low 12 pace for the 2, the 1 and last quarter mile can be moving !!!
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
3.75 Miles | 44:07 | |||
0.25 Miles | 3:05 | 12:20 / Mile | Brooks Levitate | |
1.0 Miles | 11:52 | 11:52 / Mile | Brooks Levitate | |
1.0 Miles | 11:52 | 11:52 / Mile | Brooks Levitate | |
1.0 Miles | 11:27 | 11:27 / Mile | Brooks Levitate | |
0.5 Miles | 5:51 | 11:42 / Mile | Brooks Levitate |