View Workout (Jennifer Jones)
(Untitled)
July 19, 2018 (Morning)
Exercise Type: Run
Comments:
*needed a longer warmup so did 10 mins. tough run
his is a time based run
Do not look at pace till the end.
Please!!!!!!!!
Just hit split at each interval.
Still determined to get this in!!
Warm up 5 min easy
Then:
Run 30 min moderately hard trying to progress each 10 min.
So that last 10 min are fastest.
(So you can hit split every 10 min.)
Finish 5 min easy for a total of 40 min for the day.
This is a great 5k to 10k type workout.
I’m really asking for the efforts in the 30 min to be progressive, medium to hard.
It will be hard and hot, so paces are of not much concern.
More interested in the progression of effort.
The first and last 5 min at easy pace can and should be really slow.
Just time on your feet!!;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.0 Miles | 42:13 | |||
| 0.83 Miles | 10:00 | 12:02 / Mile | Warmup | |
| 0.99 Miles | 10:00 | 10:06 / Mile | Speed | |
| 1.02 Miles | 10:01 | 9:49 / Mile | Speed | |
| 1.03 Miles | 10:00 | 9:42 / Mile | Speed | |
| 0.13 Miles | 2:12 | 16:55 / Mile | Cooldown |