View Workout (Rahul Razdan)

Return to Log

HM specific

August 20, 2018 (Morning)

Exercise Type: Run

Comments:
Not sure if it’s possible but today or tomorrow or even Thursday woukd be great to do a HM specific workout in.
We don’t have clinic Thursday so you can pick whatever day suits best.

Warm up 1 mile easy

Run 2 miles at threshold pace (anything sub 8:15 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)

Jog easy 3 min. To 4 min

Run 2 miles again at threshold pace (if you pace well and keep it in low 8’s this should be doable)

Jog easy 3 to 4 min

Run 1 mile fast
Shooting for sub 8.
Rest 2 to 3 min.


Cooldown 1 mile for a total of 7 to 8 for the day...


The key to this workout is to keep the first two x two mile intervals controlled. Yes the goal is Low 8 but effort is what's most important. I would rather you run the first two mikes at 8:30 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!!!
---------------------------------
sort of did this...
mile 1: 11:05 warmup
mile 2: 8:05 faster/hills
mile 3: 7:49 largely downhill
mile 4: 8:18 largely uphill
mile 5: 7:29 largely downhill
mile 6: 9:11 warmdown