Notes
warm up 3mi; 800, 1600, 1600, 800, 400, 200 w/half the distance just run recovery between intervals. 10k pace on the way up, 5K pace on the way down. Cool down 1 mi. Run on treadmill at Bell Center. Legs felt really good for this one. Did warm up, then form drills, then went to work. I am feeling much more comfortable holding a faster pace for longer 5:50s seem ok for a mile or 2 now as before I was dying but held on for another mile to do a 5k at this pace.
Training Plan Entry
Speed
9 mi
warm up 3mi; 800, 1600, 1600, 800, 400 w/half the distance just run recovery between intervals. Half marathon pace on the way up, 10K pace on the way down. Cool down 1 mi.