Notes
race day for Frozen Frolic. Course wheel 3.3912 miles and measured garmin 3.39 . we can cal it 3.4
Training Plan Entry
Long
12 mi
12 mile run alternating pace as follows:
Mile 1: easy (time it )
Mile 2: 60 sec faster than Mile 1
Mile 3: 60 sec slower than Mile 2
Mile 4: 60 sec faster than Mile 3
Mile 5: 60 sec slower than Mile 4 ( continue alternating for rest of run )