Notes
16-18 miles
Start easy and slow and gradually build to HR 140-150 and get settled here. Then on a rolling course run up the hills at HR 150-160, strong effort. Run down the hills with your HR never below 135, keep the pace quick and use good run form.
***
good overall run...hot as fuck.
Training Plan Entry
Long
18 mi
16-18 miles
Start easy and slow and gradually build to HR 140-150 and get settled here. Then on a rolling course run up the hills at HR 150-160, strong effort. Run down the hills with your HR never below 135, keep the pace quick and use good run form.