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Long run with workout

January 14, 2018 (Morning)

Exercise Type: Run

Comments:
Since you got 11 in last week, today would be great to get a 10 miler in knowing that next weekend you have no long run.
I really want to approach this run with some vigor so do it on the day and time you feel most fresh.


So if feeling pretty good, I would like this one to be a wave run, where you are alternating regular easy pace and moderately fast pace every other mile.
So it would llook like:
1 mile easy (maybe high 12's or 13)
1 mile moderate(nothing crazy but sub 12:15 effort would be good depending on hills, terrain, wind etc.)
1 mile easy
1 mile moderate ...and so on..


As far as a run walk pattern, you can choose what to do but just keep in mind that I want the 2nd, 4th, 6th, 8th and 10th miles at a harder faster effort than the in between miles.
I want those miles to be moving but also a time to regroup and take extra walks if need be.

I know this is asking a lot. But with two weeks out, I think it will put you in a perfect place for celebration.
We are downhill from here on out as far as training!!