Notes
This is a steady build to just a moderate tempo effort. I want the max HR on this run not to exceed 165 beats, so ease up if needed.
4 miles at HR 130-145. Slowly build to HR 135 and then progress.
3 miles at HR 145-155. Again, start at the low end and build gradually.
2 miles at HR 155-165. This should just feel 'strong' not maxed out or needing to strain. If you are feeling strong at HR 150-160 then just hold this or the last 2 miles. Over-all I want you to finish feeling good, not worked!
***
super hot and muggy so my HR was high from the start...tried to keep it super downkey but i could feel it up the whole run...had to almost stop and walk to get it down but then it would zoom right back up. Oh well. If i havent said it before, Fuck the disney loop.
Training Plan Entry
Tempo
9 mi
This is a steady build to just a moderate tempo effort. I want the max HR on this run not to exceed 165 beats, so ease up if needed.
4 miles at HR 130-145. Slowly build to HR 135 and then progress.
3 miles at HR 145-155. Again, start at the low end and build gradually.
2 miles at HR 155-165. This should just feel 'strong' not maxed out or needing to strain. If you are feeling strong at HR 150-160 then just hold this or the last 2 miles. Over-all I want you to finish feeling good, not worked!