Notes
Today's workout was:
3miles warmup
2 x 200 on 200 rest (going 100 walk/100 jog) - I went :40/:42 on those
then
4 x 800 on 200 rest (going 100 walk/100 jog) - I went 2:45/2:50/2:46/2:48 on those
then
I cooled down with about a mile and a half...then drove home and ran another 1.6 with Kate and Owen so 9.2 for the day. Body feels good but those 800's were hard as fuck.
Training Plan Entry
Interval
8 mi
800 Reps on flat trail with GPS.
8 miles.
Wu) 3 miles with a steady build through out to HR 150. Then run 2 X 200 in ~40"-45" (no faster) on 200 as walk 100/ jog 100. Get the feel for the effort on these for pacing on the 400's.
Then: 4 X 800 in 2:50 (+/- 5")
Drink after each if you can. (I'm looking for an effort faster than 5k race effort. So if this pace is too easy then run more by feel and push these to ~90% max effort)
Recovery after each needs to be appropriate to hit the paces on the r