Notes
1:00-1:10 with strides.
WU) 3 miles of easy jogging to MAF HR.
Then run 10 X 15" strides. Start at only a moderate effort (7:00 pace) for the first few and then build in to them as you loosen up- no faster than 6:30 pace on these.
Jog easy after each for 45".
Finish the run at MAF HR.
Merry Christmas!
***
Blazing new trails in Sudbury so in a few places had to walk but was also able to blaze some speed too so a very good tromp. Calf is 7 out of 10.
Training Plan Entry
Tempo
8 mi
1:00-1:10 with strides.
WU) 3 miles of easy jogging to MAF HR.
Then run 10 X 15" strides. Start at only a moderate effort (7:00 pace) for the first few and then build in to them as you loosen up- no faster than 6:30 pace on these.
Jog easy after each for 45".
Finish the run at MAF HR.
Merry Christmas!