View Workout (Jennifer Jones)
Tempo cutdown
March 23, 2018 (Morning)
Exercise Type: Run
Comments:
We’ve done this before and we are going again!!
Warm up easy .5 miles
Run 1 mile moderate (mabe mid 10’s)
Run 1 mile fast. (Sub 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 1 to 2 miles easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.01 Miles | 1:01:58 | |||
| 0.52 Miles | 5:55 | 11:22 / Mile | Warmup | |
| 1.0 Miles | 10:18 | 10:18 / Mile | Tempo | |
| 1.0 Miles | 10:08 | 10:08 / Mile | Tempo | |
| 0.75 Miles | 7:30 | 9:59 / Mile | Tempo | |
| 0.75 Miles | 7:23 | 9:50 / Mile | Tempo | |
| 0.5 Miles | 4:57 | 9:54 / Mile | Tempo | |
| 0.5 Miles | 4:45 | 9:30 / Mile | Tempo | |
| 0.25 Miles | 2:30 | 10:00 / Mile | Tempo | |
| 0.26 Miles | 2:16 | 8:43 / Mile | Tempo | |
| 0.48 Miles | 6:16 | 13:03 / Mile | Cooldown |