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HM workout long run

July 29, 2018 (Morning)

Exercise Type: Run

Comments:
12 miles on Saturday or Sunday as follows.
You probably won’t feel rested enough until Sunday though just FYI bc it’s a HM workout and min of a big one.!

You've hit the mark on so many key workouts so the idea for this one is to really challenge above and beyond as it's a good time to get it in b4 race.

Warm up 1 mile easy

Run 2 miles at threshold pace (anything sub 8 would be ideal but ALWAYS depends on conditions. I reccomend you go by feel and don't even look at the pace until 2 miles is over)

Run 1 mile very easy

Run 2 miles again at threshold pace

Run .5 miles very easy

Run 1 mile fast .. see what you can do



Cooldown 4.5 miles as you feel!


The key to this workout is to keep the first two x two mile intervals controlled. Yes the goal is 8ish but effort is what's most important. I would rather you run the first two mikes at 8:15 pace and have the energy to finish workout than to be tanked by the second interval.
You can do this. If it's warm be sure to have fluids in between!!!
And yes you will need fuel!!
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ok... didn't remember the program totally, so did the following...which I think is close.

mile 1: 11:10 warmup
mile 2: 8:10 hard to speedup on your own
mile 3: 7:32
mile 4: 9:30 slowed down
mile 5: 8:10 sped up
mile 6: 7:55 second mile is faster
mile 7: 10:10 resting
mile 8: 8:20 sped up
mile 9: 10:27 resting
mile 10: 9:40 tried to speed up
mile 11:10:00 resting
mile 12: 8:33 knew I was finishing soon
mile 13:10:10 coasted home