View Workout (Debra Hancock)
(Untitled)
December 15, 2022 (Morning)
Exercise Type: Run
Comments:
Warm up .5 miles easy
Definitely get some strides and stretches in..
Warm up .5 mile easy...
Then run 2x 1k which is .62 miles or 2 and 1/2 laps on a track moderately fast with an easy 2 min jog between.
(Think like 7:45 ish pace)
These can’t be all out bc you are still moving in between.
Take complete 2 min Rest
Then run 2x 600m (.37 miles) moderately fast with easy 2 min jog in between at a moderate pace again with no stopping in between.
Complete 2 min rest.
Lastly run 2x 400m fast with 2 min jog in between
Cooldown 1 mile easy
So it’s 6 intervals and we are looking to speed up a tad for each distance.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.06 Miles | 33:03 | |||
| 0.5 Miles | 4:34 | 9:08 / Mile | Warmup | |
| 0.64 Miles | 4:54 | 7:39 / Mile | ||
| 0.64 Miles | 4:50 | 7:33 / Mile | ||
| 0.38 Miles | 2:45 | 7:14 / Mile | ||
| 0.38 Miles | 2:45 | 7:14 / Mile | ||
| 0.26 Miles | 1:43 | 6:36 / Mile | ||
| 0.26 Miles | 1:40 | 6:24 / Mile | ||
| 1.0 Miles | 9:52 | 9:52 / Mile | Cooldown |