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Combination run

November 14, 2018 (Morning)

Exercise Type: Run

Comments:
No clinic this week so let’s taje advantage and get a longer one in that’s marathon specific

Warm up with .5 miles easy walk/jog

Run 2 miles at tempo pace (maybe close to HM pace) not all out !!!
3 min recovery in between..

Run 1 mile fast at anaerobic speed (this is close to all out!!!)

4 min recovery in between

Run 2 miles moderately fast 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 high 7’s would be ideal bc 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 like death!!