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Tempo Thursday Week 3: Daily Workout 12.21.17

December 22, 2017

One bite at a time... it's the best way to eat an elephant 

 

Week 1

Week 2

Week 3: 2 rounds, bumping up to 1 mile repeats with a 1/2 mile recovery 

 

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: x2

1 mile at goal pace (8:00 goal pace) 

1/2 mile at goal pace +2:00/mile (10:00 recover pace = 5:00 interval) 

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

 

Warm down: 

1/2 mile easy, goal pace +2-3:00. 

(5' warm down/41' total) 

- 4.5 miles total. 

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