Notes
8-12. Wide range. Like last week you need to balance today and tomorrow and almost treat it like a single workout.
Do this on a hilly route. Start easy and relaxed and build as you loosen up.
All uphills are up to MAF +10 beats.
All flats and downhills are at MAF. On the downs, run to hold HR up. Roll down the hills with a quick stride rate and a light foot plant.
***
did a pretty hilly route this morning but still feeling the effects of the cold/flu I have/had as my legs just didnt have any gusto today. Otherwise a good run. Ankle is feeling almost completely normal these days.
Training Plan Entry
Long
12 mi
8-12. Wide range. Like last week you need to balance today and tomorrow and almost treat it like a single workout.
Do this on a hilly route. Start easy and relaxed and build as you loosen up.
All uphills are up to MAF +10 beats.
All flats and downhills are at MAF. On the downs, run to hold HR up. Roll down the hills with a quick stride rate and a light foot plant.