View Workout (Debra Hancock)
(Untitled)
November 19, 2022 (Morning)
Exercise Type: Run
Comments:
Ok I want to get some harder mike repeats in to again get your body moving faster than 5k pace.
The goal is to get 3 quality ones in, but you will really have to pace well and try to do at coolest part of day bc mike repeats in the heat are NOT easy.
After a .5 mile warmup ,
Run 1 mile fast (anywhere in high 7’scto low 8’s for first one would be ideal)
Rest 3 to 4 min.
Do it again getting a sense of how you feel after each one and if you can speed up or have to back down.
It is ok if they they are not blazing fast but the idea is work each one, rest and try to hit all 3 at a pace faster easy runs!
Cooldown 1 mile easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.55 Miles | 39:00 | |||
| 0.52 Miles | 5:14 | 10:03 / Mile | Warmup | |
| 1.01 Miles | 8:18 | 8:13 / Mile | ||
| 1.01 Miles | 8:01 | 7:56 / Mile | ||
| 1.01 Miles | 7:40 | 7:35 / Mile | ||
| 1.0 Miles | 9:47 | 9:47 / Mile | Cooldown |