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Tempo Thursday Week 2: Daily Workout 12.14.17

December 15, 2017

Cranking it up to 1/2 mile repeats for week 2! 

 

Week 1

Week 2: 4 rounds, adding 1/2 mile of work within the main set! 

 

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: x4

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

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

(26' main set/36' total) 2 miles of work, 1 mile of recovery total (3 mile set)

 

Warm down: 

1 mile easy, goal pace +2-3:00. 

(11' warm down/47' total) 

- 5 miles total. 

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