February 9, 2018 (Morning)
Exercise Type: Run
Comments:
This is a big one.
I need you to do it on a day you feel most rested.
So today or tomorrow could work. Lmk
Tempo cutdown with change of pace
Warm up easy 1 mile ..
Run 1 mile moderate (mabe high 10's)
Run 1 mile fast. (See how you feel but maybe close to 10 if conditions and terrain allow)
Rest 2 to 3 min.
Run .75 miles moderate (same idea)
Run .75 fast
Rest 2 to 3 min.
Run .5 miles moderate
Run .5 miles fast
Rest 2 to 3 min
Run .25 moderate
Run .25 fast
So essentially this is like running a cutdown of 2, 1.5, 1 and .5 mile intervals but I really am looking for change of pace in betteeen and the rest part is to allow you to go faster than HM pace on some of the fast parts.
Lmk if this makes sense.
As always paces will very but am looking for effort!!
Cooldown if have time 1 mile easy for a 7 mile day
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
7.32 Miles | 1:20:20 | |||
1.0 Miles | 12:03 | 12:03 / Mile | Warmup | |
1.0 Miles | 10:23 | 10:23 / Mile | Speed | |
1.0 Miles | 9:57 | 9:57 / Mile | Speed | |
0.1 Miles | 2:00 | 20:00 / Mile | Recovery | |
0.76 Miles | 7:31 | 9:53 / Mile | Speed | |
0.75 Miles | 6:58 | 9:17 / Mile | Speed | |
0.11 Miles | 2:00 | 18:10 / Mile | Recovery | |
0.5 Miles | 4:56 | 9:52 / Mile | Speed | |
0.5 Miles | 4:44 | 9:28 / Mile | Speed | |
0.16 Miles | 3:07 | 19:28 / Mile | Recovery | |
0.25 Miles | 2:16 | 9:04 / Mile | Speed | |
0.25 Miles | 2:12 | 8:48 / Mile | Speed | |
0.94 Miles | 12:13 | 12:59 / Mile | Cooldown |