Notes
just guessing pace, workout was;
Long Distance
AM: 5-8 miles (very easy)
PM: (1) 15-minute Warm-up Run
(2) Intervals at mile Goal Pace:
- 1 x 400m @ Goal Pace, jog 200m
- 1 x 600m @ Goal Pace, jog 200m
- 1 x 400m @ Goal Pace, jog 200m
- 1 x 200m @ Goal Pace, jog 200m
(3) 2 x 600m Set at 5k Date Pace (this is based off of what your 5k is right now); 1 set equals:
- 1 x 600m @ Date Pace, jog 200m
- 1 x 500m @ Date Pace, jog 200m
- 1 x 400m @ Date Pace, jog 200m
- 1 x 300m @ Date Pace, jog 200m
- 1 x 200m @ Date Pace, jog 200m
- 1 x 100m @ Date Pace, jog 200m
(4) 10-minute cool-down run
Felt good. At first I was too tight and eventually I got sore, but the pace was not pushing it that hard. have to work on moving my arms correctly. Did 5 min abs afterwards.