Notes
13 miles. Tempo fartlek.
Start easy for the first 4 miles. just jogging to start then build to HR 140-150 and hold it. Then if you feel good, run:
3 mi. at HR 150-160. Easy in to this gradually and hold back the first mile.
1 mi. at HR 140-150.
2 mi. at HR 150-160
1 mi. at HR 140-150.
1 mi. at HR 150-160
1 mile easy jogging to cool down. Flat to rolling course for this.
***
Was in high 6/low 7 for all of the 150-160 ranges and was anywhere between 8 and 9:30 for the 140-150 ranges depending on how long it took to come down from the 150. Heat was an issue and I think it skewed some of the results but overall it was a good run.
Training Plan Entry
Tempo
13 mi
13 miles. Tempo fartlek.
Start easy for the first 4 miles. just jogging to start then build to HR 140-150 and hold it. Then if you feel good, run:
3 mi. at HR 150-160. Easy in to this gradually and hold back the first mile.
1 mi. at HR 140-150.
2 mi. at HR 150-160
1 mi. at HR 140-150.
1 mi. at HR 150-160
1 mile easy jogging to cool down. Flat to rolling course for this.
So this session is basically 3/2/1 miles at Tempo with 1 mile at MAF between.