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Long run with surges..

July 16, 2018 (Morning)

Exercise Type: Run

Comments:
Hopefully you can come to Baseline and do this.
Or you can do this tomorrow and a regular run at baseline.

But Woukd like to get a HM specific one in today or tomorrow.
But this one is a good one to invest in;)
It’s a little out of the box but worth the extra mental work!


Its 9 miles but what I am looking for are surges which are tempo like pickups within the run as follows.. And to do these you really need to take it easy on the rest of the run. The surges are to get some change of pace in within a long run.

So for first mile I want a one minute faster type surge ,
For the second mile, a two min. Surge
3rd mile, 3 min surge
4th mile, 4 min surge
5 th mile a 5 min surge(meaning technically this should be your fastest mile of the day.)
Then you come down
6th mile is a 4 min surge
7th mile 3 min surge...
8th mike 2 min
9th mile 1 min

After 9 miles, feel free to call it a day or add a couple easy miles on.
The main idea is to get that faster running in within the long run (1st 9 miles)
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did the routine over 8 miles (could do nine due to time constraints). surges.. typically in the 7:30-7:45 range