Notes
11 miles
Wu) 3 miles or until you feel ready. Build to HR 145-150 and hold it.
Then run the next 8 miles as a simple progression run OR do a long tempo run.
Go from HR 150 up to 170 by the end. Or do a steady hard effort pushing at the edge of wanting to slow down but not needing to slow down (HR should be ~160-170) The last miles are strong and comfortably hard- HR would come up to ~165-170 max but just run by feel. Push and finish strong!
Cd) brief. Just a minute or two.
***
completely wasted by mile 4. HR was definitely way up there though. Will make up the 3 miles in the next two days.
Training Plan Entry
Tempo
11 mi
11 miles
Wu) 3 miles or until you feel ready. Build to HR 145-150 and hold it.
Then run the next 8 miles as a simple progression run OR do a long tempo run.
Go from HR 150 up to 170 by the end. Or do a steady hard effort pushing at the edge of wanting to slow down but not needing to slow down (HR should be ~160-170) The last miles are strong and comfortably hard- HR would come up to ~165-170 max but just run by feel. Push and finish strong!
Cd) brief. Just a minute or two.