Notes
40:00 or 5 miles.
Start slow and relaxed and build as you loosen. Once you feel good- then let HR come up to the ~145 and hold 145-155 for the remainder of this run, steady and relaxed. Start well hydrated.
In the last 15:00 of this- run 6 X 20" fast strides at near sprint efforts but with controlled and relaxed run form. Walk for 30" after each. Stretch gently after the run for hips and gluteus, quads and hamstrings.
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Ran for joy and it felt good to go a little longer today...not racing on Sunday so am going to run through next Wednesday and then take my vacation.
Training Plan Entry
Tempo
5 mi
40:00 or 5 miles.
Start slow and relaxed and build as you loosen. Once you feel good- then let HR come up to the ~145 and hold 145-155 for the remainder of this run, steady and relaxed. Start well hydrated.
In the last 15:00 of this- run 6 X 20" fast strides at near sprint efforts but with controlled and relaxed run form. Walk for 30" after each. Stretch gently after the run for hips and gluteus, quads and hamstrings.