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Tempo cutdown

March 26, 2018 (Morning)

Exercise Type: Run

Comments:
This definitely needs to be done no later than Tuesday...
There is no clinic this week and race is on Saturday, so Thursday will be an easy day...

Warm up .5 miles easy

Run 1.5 miles at tempo pace (this is nothing crazy maybe low to mid 8’s
Rest 3 min
Run 1 miles hard effort (see how you feel and what you can do)
Rest 3 min
Run .5 miles back at tempo pace (3:50 to 4ish minutes would be great for this one depending on terrain)

Cooldown however much you have time for...


So the idea for all 3 of these long intervals is to try to find a pace that is challenging but no over your head.
I think if you start close to 8 pace in the first, you will be able to maintain pace or even speed up.

But main concern is to get a solid effort for Each with the one mile one as the hardest.
The 3 min rest in between is important so that your body is recovered and able to go hard again..
Please drink. Gatorade may be important for this one too, as it is harder and longer than it looks