Notes
Good solid run...roads are shrinking rapidly.
Training Plan Entry
Tempo
10 mi
10 miles with strides. Easy jogging for the first 5 miles- slowly build to MAF then hold it.
Then run 6 X 15" at no faster than 6:00 pace. These are controlled and relaxed with good form and quick leg turnover. Jog after each for several minutes until you feel ready to go again. If you feel great then do these up a gentle incline.
Finish the run at MAF.
Carbohydrate intake ASAP after.