10 total miles on the TM including yasso 800s (1.5 incline). 2 mile warm up 9 x .5 mile @ 6:00 pace with .25 mile recovery @ 8:57 pace 1 x .5 mile @ 5:18 pace with .25 mile recovery @ 8:57 pace .5 mile cool down It felt great to nail this workout especially since my speed workouts haven't been going well recently. it definately helped slowing down the pace for the recovery portions. I ran a similar workout leading up to my marathon in May. for that workout, i still ran 9 sets @ 6:00 pace, but the recovery was at 10:00 pace. the 10th set i believe was @ 5:35 pace. |