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Tempo Thursday Week 4: Daily Workout 12.28.17

December 29, 2017

Recap: 

Week 1

Week 2

Week 3

Week 4: Pyramid style workout today! 

 

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:

1/4 mile at goal pace (2:00 interval)

2:30 easy at 10:00 pace

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

2:30 easy at 10:00 pace

1 mile at goal pace (8:00 goal pace) 

2:30 easy at 10:00 pace

1/2 mile at goal pace (4:00 interval)

2:30 easy at 10:00 pace

1/4 mile at goal pace (2:00 interval)

2:30 easy at 10:00 pace

(32:30 main set/42:30' total) 2.5 miles of work, 1.25 mile of recovery total (3.75 mile set)

 

Warm down: 

1/2 mile easy, goal pace +2-3:00. 

(5' warm down/47ish' total) 

- 5.25 miles total. 

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