Notes
5-6 miles.
Start easy and relaxed, HR is below 150.
Then on a moderate grade hill, nothing too steep, run 5 X 20" fast strides up the hill. Effort would be roughly 10k-1/2 marathon race effort, not hard.
Stop at the top for ~20" or so just to catch your breath, then run back to the start at an easy effort. Finish the run relaxed and easy. HR would be ~135-150.
Hydrate before and after this.
***
3rd metatarsal on left foot is sore on top...treating with Ibuprofen and ice...run was great otherwise!
Training Plan Entry
Tempo
6 mi
5-6 miles.
Start easy and relaxed, HR is below 150.
Then on a moderate grade hill, nothing too steep, run 5 X 20" fast strides up the hill. Effort would be roughly 10k-1/2 marathon race effort, not hard.
Stop at the top for ~20" or so just to catch your breath, then run back to the start at an easy effort. Finish the run relaxed and easy. HR would be ~135-150.
Hydrate before and after this.