Notes
8-10 miles
15:00 easy warm-up. Then 2 X 1:00 hard strides to elevate HR and open your hip angles. On 1:00 jogging.
Then a 30:00 effort done as:
10:00 at HR 150-160.
10:00 at HR 160-165.
10:00 at HR 165-175.
Cd) as long or as short as you feel like.
***
15 min WU + 4min stride work = 19:00 / 2.25 mi / 8:27 pace
10 min #1 = 1.31 mi / 7:33 pace / avg hr 141
10 min #2 = 1.47 mi / 6:50 pace / avg hr 154
10 min #3 = 1.57 mi / 6:22 pace / avg hr 163
Cooldown = 12:50 / 1.39 mi / 9:17 pace
great workout but was tough as hell to get HR up. FINALLY managed to hit 166 with 3 minutes to go in the last round and held it there at 5:50 pace
Training Plan Entry
Tempo
10 mi
8-10 miles
15:00 easy warm-up. Then 2 X 1:00 hard strides to elevate HR and open your hip angles. On 1:00 jogging.
Then a 30:00 effort done as:
10:00 at HR 150-160.
10:00 at HR 160-165.
10:00 at HR 165-175.
Cd) as long or as short as you feel like.