View Workout (Rahul Razdan)

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Progression

June 27, 2018 (Morning)

Exercise Type: Run

Comments:
Time based 50 min

Want this to be a medium long intense type of run.

Do not look at pace till the end if you can help it
Please!!!!!!!!
Just hit split at each interval.


Warm up 10 min easy
Run 30 min hard trying to progress each 10 min.
So that last 10 min are fastest.

(So you can hit split every 10 min.)

Finish 10 min easy for a total of 50 min for the day.

This is a great 10k to half type workout as you transition back from ultra training
I’m really asking for the efforts in the 30 min to be medium hard and then super hard.

It will be hard and hot, so paces are of not much concern.
More interested in the progression of effort.
Suppose you could do this at run club if not been done in the morning....

The first and last 10 min at easy pace can and should be really slow.
Just time on your feet!!;)
-----------------------------------
6 miles.. splits...
mile 1: 9:33
mile 2: 8:50
mile 3: 8:18
mile 4: 9:01 --> bathroom break
mile 5: 7:39
mile 6: 9:35

________________________

run club four miler
mile 1: 8:43
mile 2: 7:57
mile 3: 8:06
mile 4: 7:56