Run 10 × 600 meters with 90 seconds recovery, aiming for 5K pace
Run the fourth repeat as hard as you can.
Sunday, July 6, 2014
Run #20
Run 9 × 600 meters with 90 seconds recovery, aiming for 5K pace
Run the fourth repeat as hard as you can.
Run the fourth repeat as hard as you can.
Run #19
Run 8 × 600 meters with 90 seconds recovery, aiming for 5K pace
Run the fourth repeat as hard as you can.
Run the fourth repeat as hard as you can.
Run #18
Run 10 miles.
For the first 8 miles, pick up the pace by 10 seconds each mile.
The last 2 miles hold the pace at 10 seconds faster than half-marathon pace.
E.g.
13:10
13:00
12:50
12:40
12:30
12:20
12:10
12:00
11:50
11:50
For the first 8 miles, pick up the pace by 10 seconds each mile.
The last 2 miles hold the pace at 10 seconds faster than half-marathon pace.
E.g.
13:10
13:00
12:50
12:40
12:30
12:20
12:10
12:00
11:50
11:50
Thursday, March 27, 2014
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