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Long run

December 31, 2017 (Morning)

Exercise Type: Run

Comments:
This can be done sat. Or Sunday...
I'm upping it a little bit only Bc we have to!;)

9 miles!!!!


I want to take the first 1 mile very easy..
Really work on saving some energy..

Then for 4 miles let's see how you do with a .4 mile run/.05 walk pattern at a moderate pace

For miles 5 through 7 let's do a .3 mile faster type run with a .05 walk pattern. This is where you are really pushing some but know it's only for 2 miles

For the last two miles do what you can and what you feel is most doable at this point.
I truly like the end of runs to be unstructured where you listen to your body more than the watch;)