Notes
Progression run: Miles 1-4 (7:41/149 HR), Miles 5-8 (7:11/161 HR), Miles 9-10 (6:43/162 HR)...boom shocka locka
Training Plan Entry
Tempo
10 mi
10 mile progression run.
This is a steady build to your lactate threshold HR. I want the max HR on this run to not exceed 170 beats or to the point of hard breathing and straining.
4 miles build slowly to, then hold, HR 135-150 or a MAF relaxed effort.
Then 4 miles at HR 150-160, or about marathon race effort.
Then: 2 miles at HR 160-170. This last 2 miles is simply a hard effort. Do cap your HR at 170, but if you are dying at HR 165 then that is fine too. All I want is the hard effort.