Notes
12 miles Progression.
Start easy and slow and very gradually build. Hold ~MAF effort to mile 8.. then run the last 4 miles relaxed, quick but comfortable. shoot for goal effort for Black Cat.
Cd) light jog/ walk for a few minutes.
***
all of the roads near me were sheer black ice in the morning so had to push off to the afternoon. By the time I was able to run traffic was pretty bad so ran the driveway at work which is a .7 mile hill straight up. Did the loop 6 times and ran the ups as hard as I could and the downs easy so for the most part I got the work done.
Training Plan Entry
Interval
11 mi
Hard run. Only do this on good footing.
wu) well.. 3 miles easy and relaxed. Then 4 X 200 in 48"-52" on 200 easy jogging..
Then:
Run 6 X 1 mile at 6:30-6:50 pace. After each mile look at your time then make the adjustment in pace on the next mile. Avoid looking at pace/ splits during the miles.
Recovery between each is simply as much time that you feel you need. No longer than 2:00 though.
CD) can be walking for several minutes or up to 2 miles depending on how much time you have.