View Workout (Debra Hancock)
(Untitled)
March 1, 2023 (Morning)
Exercise Type: Run
Comments:
Today is an interval workout!!
Warm up .5 mile easy...
Then run 3x 1k which is .62 miles (or 2 and 1/2 laps if on a track) moderately fast with a COMPLETE 2 min rest in between
These can’t be all out bc you have more!( Maybe high 7 pace)
Next run 2x 800m or .5 miles moderately fast with 2 min rest in between. No need to speed up.
Lastly run 1x 400m fast (.25 miles)
This is harder then it looks and has more volume so Let’s just take one at a time!
Cooldown 1 mile easy
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.73 Miles | 39:36 | |||
| 0.61 Miles | 5:40 | 9:17 / Mile | Warmup | |
| 0.62 Miles | 4:47 | 7:42 / Mile | ||
| 0.62 Miles | 4:48 | 7:44 / Mile | ||
| 0.62 Miles | 4:48 | 7:44 / Mile | ||
| 0.5 Miles | 3:48 | 7:36 / Mile | ||
| 0.5 Miles | 3:47 | 7:34 / Mile | ||
| 0.25 Miles | 1:43 | 6:52 / Mile | ||
| 1.01 Miles | 10:15 | 10:08 / Mile | Cooldown |