Notes
Wu) ~3 miles easy and relaxed. Then run 4 X 200 in 43"-45" on 200 easy jogging. This is the pace of the mile repeats so lock this effort and rhythm in to your head.
Then: run 4 X 1 mile in 5:50-6:00.
If you do these as hill reps then just use 5k effort.
Recovery is as much time that you feel you need up to 2:00. If on a hill then jog back to the starts.
Then if you're on the track repeat the 4 X 200's and push the speed a bit.
***
First 4 miles - 28:45
4 x 1 mile - 5:40/6:00/6:10/5:47 (on 2:00 rest between each)
Last 2 miles - 13:00
not so hot this morning but humid as FUCK...couldnt breathe so gave up trying.
Training Plan Entry
Interval
10 mi
Wu) ~3 miles easy and relaxed. Then run 4 X 200 in 43"-45" on 200 easy jogging. This is the pace of the mile repeats so lock this effort and rhythm in to your head.
Then: run 4 X 1 mile in 5:50-6:00.
If you do these as hill reps then just use 5k effort.
Recovery is as much time that you feel you need up to 2:00. If on a hill then jog back to the starts.
Then if you're on the track repeat the 4 X 200's and push the speed a bit.
Cool down up to 1 mile.