View Workout (Rahul Razdan)

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Long run

July 23, 2018 (Morning)

Exercise Type: Run

Comments:
Shooting for 10 today or tomorrow...

This is different than usual, but If you are recovered enough from Thursday, I’m looking for today to be 10 as follows:

Run the first 4 miles pretty fast...
(Obviously not all out but looking for a strong effort even though it’s the beginning )

Use miles 5 through 8 to recover.
I still want you moving, but this is a time to get a little extra walking in and really back down.
I’ll be very happy and impressed if these 4 miles can be sub 9 coming off the first 4.

Finish the last two miles at a strong effort. Whatever the pace comes out to be, it will be, but the main concern is that you are trying to run hard from the get go, get some junk in the legs, recover while still running the middle and then go at it again
The last two miles.
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did this.. though the splits will not show it because the first 5 miles are all up hill.

mile 1: 8:58
mile 2: 8:50
mile 3: 8:40
mile 4: 8:55
mile 5: 9:08
mile 6: 8:10 -- down hill
mile 7: 8:30 -- down hill
mile 8: 8:50 -- down hill
mile 9: 8:40 -- down hill
mile 10: 8:30