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Notes: total 7 miles 1 mile, 2x2 miles PI (800) + 4x100 S, 1 mile PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. All numbers in parentheses are distance of recovery jog. STRIDES (S) Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover