View Workout (Debra Hancock)
(Untitled)
December 21, 2022 (Morning)
Exercise Type: Run
Comments:
Ok we’ve done this one awhile back…
Warm up .5 miles easy...
Then we are looking for 2 sets of 1.5 miles fast at tempo pace.
So either on your watch, a track or any marked place like santos or baseline, we want to run 1.5 miles shooting for high 7’s to low 8 pace depending on hilks, terrain etc.
Take a full complete 3 to 4 min break
Then do it again!!!
You cannot go out so fast the first one that the 2nd set is super hard.
Cooldown .5 easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.1 Miles | 34:52 | |||
| 0.59 Miles | 5:36 | 9:29 / Mile | Warmup | |
| 1.5 Miles | 12:24 | 8:15 / Mile | ||
| 1.5 Miles | 11:56 | 7:57 / Mile | ||
| 0.51 Miles | 4:56 | 9:40 / Mile | Cooldown |