Notes
The goal of this run is to simply build your pace over the course of the run. This is a rough structure to give you an idea and this is planned for a flat course, but rolling is always best. Once you add in hills then it gets tricky, just use the paces as a guide!
3 miles building gradually to 8:00 pace
3 miles at 7:30 pace
3 miles at 7:00 pace
3 miles at 6:40-6:50 pace but don't force this too much. If it isn't happening then relax and just run tempo by feel and ignore pace.
***
Was able to match pace for the run with a few exceptions where there was too much ice and I had to slow down.
Training Plan Entry
Tempo
12 mi
The goal of this run is to simply build your pace over the course of the run. This is a rough structure to give you an idea and this is planned for a flat course, but rolling is always best. Once you add in hills then it gets tricky, just use the paces as a guide!
3 miles building gradually to 8:00 pace
3 miles at 7:30 pace
3 miles at 7:00 pace
3 miles at 6:40-6:50 pace but don't force this too much. If it isn't happening then relax and just run tempo by feel and ignore pace.