Notes
5-7 miles. Start easy and relaxed and get loosened up. HR during this run is 145-160.
Towards the end run 5 X 1:00 strides at slightly harder than 5k effort/pace (just relax and run smooth and strong), good run form and quick cadence. Relax your arms and shoulders and think about having a relaxed neck and face.
Jog easy for 2' after each. Finish out the run easy and natural. Light stretch afterward.
***
all good in the deep hard snow.
Training Plan Entry
Tempo
7 mi
5-7 miles. Start easy and relaxed and get loosened up. HR during this run is 145-160.
Towards the end run 5 X 1:00 strides at slightly harder than 5k effort/pace (just relax and run smooth and strong), good run form and quick cadence. Relax your arms and shoulders and think about having a relaxed neck and face.
Jog easy for 2' after each. Finish out the run easy and natural. Light stretch afterward.