Notes
Progression run PE results - target time (1:19:15) - actual time (1:18:50)
Target splits - 8:30/8:30/6:30/7:30/6:30/6:30/7:30/6:30/7:30/7:00/6:45
Actual splits - 8:46/8:02/6:34/7:16/6:15/6:12/7:38/6:24/7:30/7:12/6:45
body was very well behaved today and did what I told it to do except when it did not want to slow down which happened a few times.
Training Plan Entry
Tempo
11 mi
11 miles
Wu) ~2-3 miles or until you feel ready. Build to HR 145-150 and hold it, the push slightly in the last 1/2 mile to HR ~160.
Then run:
1 mile in 6:30-6:45. These should not be hard!
1 mile in 7:30-7:45.
2 miles in 13:20-13:30.
1 mile easy and relaxed.
1 mile in 6:30-6:45.
Then the last 3 miles are done as a progression to a hard effort at the end. Build by mile to 165/170 at the end.