Notes
Progression run to threshold.
8-10 miles.
Wu) 15:00. Then do 2 X 1:00 hard strides to elevate HR and open your hips. On 1:00 jogging.
Then a 30:00 non-stop effort done as:
10:00 at HR 150-160.
10:00 at HR 160-170.
10:00 at HR 170+.
Start the low end of these ranges and try to steadily build as you go through each.
Cd) as long or as short as you feel like.
***
Warmed up with 2.5 miles in 17:31
Then did 2 x 1min strides on 1 min ez
1st 10 min - 1.37 mi @ 6:56 pace - Avg HR of 148
2nd 10 min - 1.54 mi @ 6:30 pace - Avg HR of 158
3rd 10 min - 1.58 mi @ 6:17 pace - Avg HR of 164
felt like complete shit this morning from head to toe...no excuse I know but still could not get my HR up at all...super struggle all around. Warmed down with 3 miles of cruising at about 7:45 pace for 10 miles.
Training Plan Entry
Tempo
10 mi
Progression run to threshold.
8-10 miles.
Wu) 15:00. Then do 2 X 1:00 hard strides to elevate HR and open your hips. On 1:00 jogging.
Then a 30:00 non-stop effort done as:
10:00 at HR 150-160.
10:00 at HR 160-170.
10:00 at HR 170+.
Start the low end of these ranges and try to steadily build as you go through each.
Cd) as long or as short as you feel like.