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!