Notes
Play today by feel. If you feel run down or lethargic then just jog for ~20:00-30:00 to get loose.
If you feel good though, then run 1:00-1:15 with strides.
Start easy and build to MAF, then hold it to ~40:00.
Then run 4 X 10" hard sprint efforts but using very strict run form. No longer than 10" and these should build to MAX efforts.
Catch your breath and rest as needed.
Finish the run at MAF.
***
Cold as balls this morning but felt really really good...not sure why exactly.
Training Plan Entry
Tempo
9 mi
Play today by feel. If you feel run down or lethargic then just jog for ~20:00-30:00 to get loose.
If you feel good though, then run 1:00-1:15 with strides.
Start easy and build to MAF, then hold it to ~40:00.
Then run 4 X 10" hard sprint efforts but using very strict run form. No longer than 10" and these should build to MAX efforts.
Catch your breath and rest as needed.
Finish the run at MAF.