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Long run

May 26, 2018 (Morning)

Exercise Type: Run

Comments:
Going to finish off a harder type week with a harder type run!!

Looking for 8 mile long run this weekend.
You can do it whatever day suits best, but here is what I’m looking for:

Run 1 mile easy
Run 2 miles fast at tempo effort
Recover 1 mile easy
Run 2 miles fast at tempo efffort
Finish 2 miles easy

So paces will depend on many things.. weather , wind , hills etc.

So this is continuous running But the idea is to really push the miles that say “fast” . I am looking for the easy miles to be pretty easy to allow you to do that. This might be a good one to do with Jen or Jess or someone if they can come out?
For example if you run the faster miles in the low 8’s or sub 8 the easy miles can and should be in 9’s or even 10 Pace if need be!!;)