Notes
7-8 miles.
Start relaxed and easy and slowly build to HR 140-150 then hold this to 3 miles (stop and stretch after 20:00).
Then run 10 X 2:00 hard efforts with 1:00 easier effort after each. The hard efforts are between 5k and 10k pace. The easy efforts are simply slow enough to allow proper recovery and to allow the harder efforts to be fast.
Cd) easy to finish.
***
was with kids and we got sidetracked so will tack on tomorrow...
Training Plan Entry
Tempo
8 mi
7-8 miles.
Start relaxed and easy and slowly build to HR 140-150 then hold this to 3 miles (stop and stretch after 20:00).
Then run 10 X 2:00 hard efforts with 1:00 easier effort after each. The hard efforts are between 5k and 10k pace. The easy efforts are simply slow enough to allow proper recovery and to allow the harder efforts to be fast.
Cd) easy to finish.