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Time based run with speed

May 15, 2018 (Morning)

Exercise Type: Run

Comments:
Not sure how everything is feeling but want to shoot for this today as we continue to focus on 5k/10k speed..


Warm up 1 mile easy:

Then:
Run 90 seconds fast pace(let's really try to focus on form and quick feet for this piece)
Walk 1 min
Jog 1 min

Repeat that specific 3 and a half minute set, 4 times for a total of 5 sets.
This is definitely what you would call an anerobic speed type effort. The one minute walk and jog in between should give you enough time to recover and go fast again. If you want to give me just the 90 sec. splits that would be great. No need for every split!!

Cooldown easy .5 to 1 mile easy