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Longish Run with workout

November 17, 2018 (Morning)

Exercise Type: Run

Comments:
*just went easy cuz it’s been a week

o true long run this weekend but this one will come out to a descent amount of miealge.
Trying to get back to some speed and will serve turkey trot well.


Warm up 1 to 2 miles easy

Run .5 miles fast
Jog .1 miles
Run .4 miles fast
Jog .1
Run .3
Jog .1
Run .2
Jog .1
Run .1
Jog .1

Repeat this two mike set once for a total of 4 miles of fast/slow running and walking if need be.
I know this is a lot of thinking but this can really help with speed and endurance if paced well and done the right way!!!

Cooldown 1 to 2 miles easy to make it a 6 to 8 miler for the day...