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Progression run

September 29, 2018 (Morning)

Exercise Type: Run

Comments:
So no long run today...
But I do want today or tomorrow to be more of an anaerobic workout.

This is a type of Progression run that we may have touched upon before but not exactly ...
So here is the idea if feeling good and all the stars align!


Run .5 mile easy

Stop. Stretch... drink

Run 3 miles at goal marathon type effort pace (maybe close to 8:30's or 8:40’s or so )
Right into 2 miles at goal HM pace effort so trying to get in the mid to high 7's or low 8’s depending on heat.
Right into .5 mile at 10k pace...(see what you can do) it’s the last half mile!;)

That is 5.5 mikes of hard work, 6 including warm up.

You can cooldown if you have time...but nothing over 7 miles today please.

So I'm asking you to not only get 5 miles of hard work in, but to tap into your glycogen/aerobic system by then running an additional .5 miles at a harder and faster effort