View Workout (Jennifer Jones)
Time based
April 24, 2018 (Morning)
Exercise Type: Run
Comments:
*didnt look at pace just time
Short time based run
If you have time today or tomorrow, I think this would be a good short time based run to get some extra mielage in.
Looking for a 30 to 45 minute run with 3 x 5 minutes at tempo pace, and a 3 minute recovery in between. So you’ll start the 30 min run with an easy warmup, once feel pretty ready, begin a five minute tempo type intervals with a three jog for recovery.
Repeat for a total of three times. Allow for a little time at the end to cool down.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.5 Miles | 37:08 | |||
| 0.7 Miles | 8:30 | 12:08 / Mile | Warmup | |
| 0.56 Miles | 5:02 | 8:59 / Mile | Tempo | |
| 0.24 Miles | 3:00 | 12:29 / Mile | Recovery | |
| 0.56 Miles | 5:00 | 8:55 / Mile | Tempo | |
| 0.24 Miles | 3:02 | 12:38 / Mile | Recovery | |
| 0.55 Miles | 5:01 | 9:07 / Mile | Tempo | |
| 0.65 Miles | 7:33 | 11:36 / Mile | Cooldown |