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Tempo cutdown

June 15, 2018 (Morning)

Exercise Type: Run

Weather: Hot...broiling hot

Comments:
I
*went late. Did as well as I could. Had to stop after the 2nd interval and bought a 32 oz Powerade zero and downed half. Then had to drink more halfway through the last one and just gave up and slowed down. Gonna try salt pills and have to start carrying water with electrolytes. Also, not sleep in lol

t’s that time again!!!
One of my favorite staples for races between 5k and 10k!

Tempo cutdown

Warm up .5 miles easy

Run 2 miles at tempo pace

Rest 3 min

Run 1.5 miles at tempo pace
Rest 3 min

Run 1 mile at tempo pace

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 10 to 10:25 pace depending on heat and hills , you will be able to maintain pace or even speed up.

But main concern is to get a solid effort for the 2, 1.5 and 1 mile pieces;) 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 hard and long!!!

Cooldown 1 mile easy for miealge...