Interval/Speed Work | 5 miles | Treadmill
The speeds were WAY to fast for me. I ended up taking more rest than I should and running at slower paces. I did give my best effort to run each interval as fast as I could for where I am now.
2 by [400m @ 1:22 pace (100m rest), 1200m @ 4:10 pace (200m rest), 2000m @ 7:55 pace] (5 to 7 minutes easy jog between sets).
The paces above assume a half-marathon goal of 6:00/mile; however, my goal is 6:20/mile, but even that is a stretch given my current run fitness. If I'm not there by the end of January, I will certainly be there by March's half-marathon.
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32:22.78
ReplyDelete4.60 mile
7:02 pace AVG
1. 7:29
2. 7:05
3. 7:02
4. 7:08
5. .60mi @ 6:01
followed by 150 wall ball
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