Notes
Actually, I only did 3mi x 1.5 was going for 3x2, but didn't quite make it. Failure of will . . . excused by dreadmill.
Hanson's 3x3
After warming up, run 3 x 3 miles (or 3 x 15 minutes) with a 60-second jog recovery between reps. Within each 3-mile (or 15-minute) segment, run each mile (or 5-minute increment) progressively faster, starting at marathon pace and working down to half-marathon pace. If you train by heart rate, run the first mile (or 5-minute increment) at 10 beats below threshold, the second at 5 beats below threshold and the last one right at threshold.
Training Plan Entry
Fartlek
8 mi
Hanson's 3x3
After warming up, run 3 x 3 miles (or 3 x 15 minutes) with a 60-second jog recovery between reps. Within each 3-mile (or 15-minute) segment, run each mile (or 5-minute increment) progressively faster, starting at marathon pace and working down to half-marathon pace. If you train by heart rate, run the first mile (or 5-minute increment) at 10 beats below threshold, the second at 5 beats below threshold and the last one right at threshold.