August 29, 2018 (Morning)
Exercise Type: Run
Comments:
Ok this is a tough one as we keep going into marathon training.
Warm up 1 mike easy
Run 2 miles at tempo pace (HM pace) not all out !!!
3 min recovery in between..
Run 800 m fast at anaerobic speed (this is close to all out!!!)
4 min recovery in between
Run 2 mikles at tempo pace again
There should be a pretty big difference between the tempo running and "fast 1 mile" , but obviously paces will depend on the weather, wind, terrain etc!!
So again for the first two miles we are looking for a pace that is moving but certainly not like 5k race pace....
Anything in the mid 10’s would be ideal and I would prefer it on somewhat flat.
As I always say, try not to run so fast the first two miles so that the rest of workout feels awful
Cooldown .5 miles easy
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
5.97 Miles | 1:05:08 | |||
0.75 Miles | 8:41 | 11:34 / Mile | Warmup | |
1.0 Miles | 10:28 | 10:28 / Mile | Tempo | |
1.0 Miles | 10:10 | 10:10 / Mile | Tempo | |
0.5 Miles | 4:18 | 8:36 / Mile | Speed | |
1.0 Miles | 10:26 | 10:26 / Mile | Tempo | |
1.01 Miles | 10:50 | 10:43 / Mile | Tempo | |
0.71 Miles | 10:15 | 14:26 / Mile | Cooldown |