Notes
6-7 miles. Start easy and gradually build to HR 140-155 and then hold it steady.
Then in the last ~15:00 run 6 X 20" fast strides at ~6:30 pace (don't over think this too much! It's tough to time a 20" interval. 6:30 pace is a guide, just use a best guess) with controlled form. Relax your face, neck, shoulders, arms and hands.
Jog after each until you get your HR lowered back down to <150.
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fantastic morning for a run!! felt so good to get long on those strides and pick it up...2" of fresh snow with tons coming down made for a magic morning.
Training Plan Entry
7 mi
6-7 miles. Start easy and gradually build to HR 140-155 and then hold it steady.
Then in the last ~15:00 run 6 X 20" fast strides at ~6:30 pace (don't over think this too much! It's tough to time a 20" interval. 6:30 pace is a guide, just use a best guess) with controlled form. Relax your face, neck, shoulders, arms and hands.
Jog after each until you get your HR lowered back down to <150.