View Workout (Jennifer Jones)
A hint of speed!
November 20, 2018 (Morning)
Exercise Type: Run
Comments:
Ok I know turkey trot is just for fun so woukd be good to get this one in today if feeling better.
Speeds do NOT have to be crazy. But woukd be good to get some faster leg turnover in.
Warm up 1 mile 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
Just do this set once for a total of 2 miles of fast/slow running and walking if need be.
Cooldown 1 to 2 miles easy to make it a 4 to 6 miler for the day...
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.0 Miles | 55:52 | |||
| 1.0 Miles | 11:10 | 11:10 / Mile | Warmup | |
| 0.5 Miles | 4:54 | 9:48 / Mile | Speed | |
| 0.1 Miles | 1:18 | 13:00 / Mile | Easy | |
| 0.4 Miles | 4:25 | 11:02 / Mile | Speed | |
| 0.1 Miles | 1:13 | 12:10 / Mile | Easy | |
| 0.3 Miles | 2:57 | 9:50 / Mile | Speed | |
| 0.1 Miles | 1:13 | 12:10 / Mile | Easy | |
| 0.2 Miles | 2:02 | 10:09 / Mile | Speed | |
| 0.1 Miles | 1:15 | 12:30 / Mile | Easy | |
| 0.1 Miles | 0:55 | 9:10 / Mile | Speed | |
| 1.0 Miles | 11:37 | 11:37 / Mile | Easy | |
| 1.0 Miles | 11:50 | 11:50 / Mile | Easy | |
| 0.1 Miles | 1:03 | 10:30 / Mile | Easy |