Notes
another awesome morning in the Metrowest Aqueducts...
Training Plan Entry
Long
12 mi
1:20 with a ~20:00 hill climb tempo. Make this work with terrain you have.
Run easy and relaxed to a long ass hill. Ideally you would want a 30:00-50:00 warm-up to the hill.
Then run up to 20:00 at what feels like a Z3-low 4 effort. This would equate to about an open marathon pace or HR 155-165. So you aren’t killing it, just running strong. You could also split this in to 20:00 TOTAL of hill running at this effort done fartlek style where you push the hills and relax the downs.
All other