Notes
3 miles easy up to MAF HR Then 6 X 20" fast strides at near sprint efforts on 1'-2' of recovery jogging after each.
5 miles at MAF HR.
3 miles at MAF HR +5-10 beats 150-160.
1 mile easy with HR below MAF and including the strides again, same as the first set.
ASAP after the run take in 40-50g of CHO in liquid form.
***
Cold morning but kept the tempo high and worked it appropriately. Felt good overall.
Training Plan Entry
Long
12 mi
3 miles easy up to MAF HR Then 6 X 20" fast strides at near sprint efforts on 1'-2' of recovery jogging after each.
5 miles at MAF HR.
3 miles at MAF HR +5-10 beats 150-160.
1 mile easy with HR below MAF and including the strides again, same as the first set.
ASAP after the run take in 40-50g of CHO in liquid form.