View Workout (Jennifer Jones)
Wave run
April 4, 2018 (Morning)
Exercise Type: Run
Comments:
**ok I soooo wasn't feeling it. my legs were kinda blah, figured out it could have been the squats from yesterday or my period coming this week sometime. or just the race-week blahs. The last interval I just didn't wanna so I did more current 10k pace lol
Want to get a little speed in at the beginning of the week.
The rest of the week is easy peezy!
Warm up 1 mile easy
Then Looking for 4 miles as follows:
Run .5 miles faster at your lactate threshold 10k/half pace shooting for low to mid 9’s depending on terrain)
Run .5 miles easy but still moving
Run .5 miles fast...
Run .5 easy ..
... and so on for 4 miles total!
So obviously you are alternating speeds every half mile, and
This run is not supposed to be intense for the whole run. Be sure to slow down when it's time but still keep moving as the .5 fast are NOT like doing intervals on a track which I’ve explained before.
If you could give me each .5 mile split that would be great.
As usual it is more about effort than pace!! Wind, terrain, hills, weather will all be factors!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.99 Miles | 53:48 | |||
| 1.0 Miles | 11:49 | 11:49 / Mile | Warmup | |
| 0.5 Miles | 4:50 | 9:40 / Mile | Speed | |
| 0.5 Miles | 5:38 | 11:16 / Mile | Easy | |
| 0.5 Miles | 4:40 | 9:20 / Mile | Speed | |
| 0.5 Miles | 5:43 | 11:25 / Mile | Easy | |
| 0.5 Miles | 4:45 | 9:30 / Mile | Speed | |
| 0.5 Miles | 5:37 | 11:14 / Mile | Easy | |
| 0.5 Miles | 5:01 | 10:02 / Mile | Speed | |
| 0.49 Miles | 5:45 | 11:44 / Mile | Easy |