Notes
I-1
Repeated 1000s, 1200s, or miles to suit ability (4-5 minutes per run) with 3- to 4-minute jog recoveries, up to 8% of week's total mileage or 10km (whichever is less)
Ran it all barefoot!! Felt pretty darned easy - could have been at least a few seconds faster with no huge stress. I just made sure to lock into a comfortable breathing rhythm and stay relaxed with good lean, letting my heels kick back into a good long turnover. My average strides per minute was 192 for most of them
Training Plan Entry
Interval
I-1
Repeated 1000s, 1200s, or miles to suit ability (4-5 minutes per run) with 3- to 4-minute jog recoveries, up to 8% of week's total mileage or 10km (whichever is less)