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March 15, 2023 (Morning)

Exercise Type: Run

Comments:
Looking for a HM specific one..
Warm up .5 easy

Run 3 miles moderate… just to get some junk in your legs.
Maybe low 8’s or close to 8. Not 5k race effort!

Rest 2 min.

Then


Looking for 3x .5 miles fast!

Rest 3 min in between each

So I’d like you to try to hit each one in about 7:45 pace Or under. This will be hard coming off the 3 miles but will also depend on conditions .

It’s is an interval workout not a continuous run, so take that rest in between



Cooldown .5 miles easy

Distance Duration Pace Interval Type Shoes
4.5 Miles 37:53
3.0 Miles 26:26 8:48 / Mile    
0.5 Miles 3:52 7:44 / Mile    
0.5 Miles 3:44 7:27 / Mile    
0.5 Miles 3:51 7:42 / Mile