
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 |