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8 Mile Moderate/Hard

March 24, 2022 (Morning)

Exercise Type: Run

Comments:
Either today or tomorrow… however your body is feeling, going to shoot for the following:

Warm up .5 miles easy


Run an 8 mile wave run as follows:

1st mile slightly slower than marathon pace (so anything close to 6:30’s or 6:40’s pace)
2nd mile is 10k to HM pace effort (anything close to 6 or even sub 6 be ideal)

Repeat that pattern until you hit 8.

If you want to start with faster mile 1st you can.

Either way, it’s 4 miles moderate and 4 miles hard.

This is a great workout 4 weeks out!!

Averaged 7:30 per mile on moderate
Averaged 6:30 per mile hard

Legs were pretty sore and tired from the NYC half, didn't want to over push on this with Boston in sight