Notes
Long Tempo
10-12 miles
Wu) 2 miles easy jogging and building as you loosen.
Then 3 miles pushing to ~marathon effort, or MAF +10.
Then 5-7 miles all by feel. Hold yourself on “the edge” of wanting to slow down. Hard but comfortable.
Cd) brief jog walk to lower HR.
***
too fucking cold to be productive today.
Training Plan Entry
Tempo
12 mi
Long Tempo
10-12 miles
Wu) 2 miles easy jogging and building as you loosen.
Then 3 miles pushing to ~marathon effort, or MAF +10.
Then 5-7 miles all by feel. Hold yourself on “the edge” of wanting to slow down. Hard but comfortable.
Cd) brief jog walk to lower HR.