Notes
Run- 1:00
Fartlek. Wu) easy 15-20:00 of jogging. You can include a few strides at the end to loosen more.
Then run 8 X 2' hard on 1' easy jogging. Start moderate on the first few and get a little more warmed up- just work in to the session gradually. Gradually increase effort as you loosen up and do these at 5k-10k race pace. Hard, controlled effort and go by feel. As a guide, HR is up to 170 (no higher). If the speed starts to drop off then walk for 20" of the rest towards the end to keep t
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Great morning...did the whole run without arch supports and don't think I could have gone much further without them so I'm not totally out of the woods yet. Otherwise a very good run.
Training Plan Entry
Fartlek
8 mi
Run- 1:00
Fartlek. Wu) easy 15-20:00 of jogging. You can include a few strides at the end to loosen more.
Then run 8 X 2' hard on 1' easy jogging. Start moderate on the first few and get a little more warmed up- just work in to the session gradually. Gradually increase effort as you loosen up and do these at 5k-10k race pace. Hard, controlled effort and go by feel. As a guide, HR is up to 170 (no higher). If the speed starts to drop off then walk for 20" of the rest towards the end to keep t