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Tempo Thursday Week 7: Daily Workout 01.18.18

January 19, 2018

Week 7 with less than a two months to go for Publix! 

 

Recap: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7: 

 

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) 

1/4 mile Recovery at goal pace +3:00/mile (11:00 recover pace = 2:40-ish interval) 

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

1/4 mile Recovery at goal pace +3:00/mile (11:00 recover pace = 2:40-ish interval)

(38' main set/48' total) 3 miles of work, 1 mile of recovery total (4 mile set)

 

Warm down: 

1/2 mile easy, goal pace +2-3:00. 

(5' warm down/53' total) 

- 5.5 miles total.

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