View Workout (Jennifer Jones)
Time based run
July 8, 2018 (Morning)
Exercise Type: Run
Comments:
This can be done sat. Or Sunday...
It’s a different time based one then I put in last week.
Warm up 10 min easy
Run 4 min. Hard
Jog 1 min. Very easy but no walking
Run a 30 sec. zip” meaning close to an all out sprint!
Recover 2 to 3 min. Walk or complete rest.
Let’s do 4 sets of this please!!!
I’m really looking for quality over quantity so do your best to run hard, recover and then really kick it in for that 30 sec. zip”
Paces will depend on sooooo many factors. I’d prefer somewhat flat but hills are fine too. The idea is for this to be a speedy anaerobic effort. You can look at paces at the end!!
Cooldown 10 to 15 min. Easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.34 Miles | 48:42 | |||
| 0.87 Miles | 10:00 | 11:29 / Mile | Warmup | |
| 0.44 Miles | 4:05 | 9:16 / Mile | Speed | |
| 0.08 Miles | 1:00 | 12:29 / Mile | Easy | |
| 0.08 Miles | 0:37 | 7:42 / Mile | Speed | |
| 0.08 Miles | 2:00 | 24:59 / Mile | Recovery | |
| 0.43 Miles | 4:01 | 9:20 / Mile | Speed | |
| 0.11 Miles | 1:21 | 12:16 / Mile | Easy | |
| 0.07 Miles | 0:31 | 7:22 / Mile | Speed | |
| 0.13 Miles | 2:00 | 15:23 / Mile | Recovery | |
| 0.45 Miles | 4:01 | 8:55 / Mile | Speed | |
| 0.08 Miles | 1:01 | 12:42 / Mile | Easy | |
| 0.07 Miles | 0:31 | 7:22 / Mile | Speed | |
| 0.13 Miles | 2:01 | 15:30 / Mile | Recovery | |
| 0.44 Miles | 4:01 | 9:07 / Mile | Speed | |
| 0.08 Miles | 1:01 | 12:42 / Mile | Easy | |
| 0.06 Miles | 0:30 | 8:20 / Mile | Speed | |
| 0.74 Miles | 10:01 | 13:32 / Mile | Cooldown |