Notes
Long Tempo
15 miles (if you have time- if not then get what you can!)
Wu) 3 miles at HR 140-150.
Then 3 miles at HR 150-160.
Then 9 miles all by feel, push when you feel strong but do not push to blowing up. You should always be able to ease up only slightly to recover. Keep the effort balanced on comfortably hard. You shoudl also be able to hold a very steady pace for this tempo with no dying off at the end.
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Did my best to do the workout as written...felt tired but ok the whole way. Had 22 oz of Mix and no food.
Training Plan Entry
Tempo
15 mi
Long Tempo
15 miles (if you have time- if not then get what you can!)
Wu) 3 miles at HR 140-150.
Then 3 miles at HR 150-160.
Then 9 miles all by feel, push when you feel strong but do not push to blowing up. You should always be able to ease up only slightly to recover. Keep the effort balanced on comfortably hard. You shoudl also be able to hold a very steady pace for this tempo with no dying off at the end.