Run: Tempo Previous Next

2/27/2012

6:00 AM

10 mi

1:13:20

7:20 mi

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<No name>

Notes

Good bye Grand Cayman...its been nice.

Training Plan Entry

Tempo

10 mi

10 miles long tempo.

Standard wu) 20:00 easy/ stretch for 5:00/ 4 X 25” strides on 1:00 jogging.

Then run the remaining miles (7) as a steady build by PE only. Start relaxed and comfortable (HR 150-155) and gradually build to a comfortable but quick effort. At the end you should still be slightly easier than ½ marathon effort. By HR your MAX HR for this is 170. The volume is part of the equation for this. Run a hilly course if you can!

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