Notes
This seemed to go pretty well. I did not look at the Garmin for pace at all, so what we have is what we have. I did 2 mins/2 mins for the first 20 mins of the 5K/marathon section, then switched to 1/1 as I got tired and finished w/2 mins @5K before the last easy/steady part.
******Criss-cross run. I don't want you to dwell much on pace here Beth but more by feel. Use your Garmin as a guage!
Warm up:
20 minutes very gradually build to a comfortable pace BY FEEL
5x(30 seconds building stride, 1:30 back to steady running)
Main Set:
30 minutes where you criss-cross from 5K pace/effort to marathon pace/effort every 1-2 minutes. Relaxed form. and make distinct differences in the pace such that you can distinguish how they feel.
Cool down:
15 minutes easy running, flush out the legs!