View Workout (Debra Hancock)
Long run with surges...
September 8, 2018 (Morning)
Exercise Type: Run
Comments:
Looking for 9 miles!!
So this is a little out of the box, but what I am looking for are surges which are tempo like pickups within the run as follows.. And to do these you really need to take it easy on the rest of the run. The surges are to get some change of pace in within a long run.
So for first mile I want a one minute faster type surge ,
For the second mile, a two min. Surge
3rd mile, 3 min surge
4th mile, 4 min surge
5 th mile a 5 min surge(meaning technically this should be your fastest mile of the day.)
Finish miles 6 -9 easy and aerobic!;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.0 Miles | 57:09 | |||
| 1.0 Miles | 9:54 | 9:54 / Mile | ||
| 1.0 Miles | 9:48 | 9:48 / Mile | ||
| 1.0 Miles | 9:35 | 9:35 / Mile | ||
| 1.0 Miles | 9:24 | 9:24 / Mile | ||
| 1.0 Miles | 9:19 | 9:19 / Mile | ||
| 1.0 Miles | 9:09 | 9:09 / Mile |