Please reload

Recent Posts

Tempo Thursday Week 1: Daily Workout - 12.07.17

December 9, 2017

Rolling this out a day late, moving into a new office at work has been cray cray, especially when you put it on yourself to build up all the desk and chairs because you want to be helpful and enjoy a little time away from your laptop. 

 

Here is week 1 of Tempo Thursday's as we build up towards Publix 13.1 in Hotlanta! 

 

Warm up: 

1 mile - nice and easy (for me this is 10:00-10:30 pace, based on my 8:00 goal pace). 

- Toss in 2-3 rounds of 20-30" pick ups with 1' rest, starting after the 5' mark. 

(10' warm up) 

 

Main Set: x6

1/4 mile at goal pace (8:00 goal pace = 2:00 interval) 

1/4 mile at goal pace +2:00/mile (10:00 recover pace = 2:30 interval) 

(27' main set/37' total) 

 

Warm down: 

1 mile easy, goal pace +2-3:00. 

(11' warm down/48' total) 

- 5 miles total. 

Share on Facebook
Share on Twitter
Please reload

Follow Us
Search By Tags
Please reload

Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square