Notes
Did this as directed. Paces as given below.
Warm up:
20 minutes very gradual build to 9:30 pace...take your time buiding****used 5-min laps, 10:21 up to 9:26.
Main Set:
3x(5 minutes 9:00 pace, 1:00 up-tempo stride...just go by feel and open up your stride, 4 minutes back to 9:30 pace)**** 5-min segments 9:01 to 8:52, gradually faster. 1-min segments 7:58 to 7:45, gradually faster, 4-min segments 9:25, 9:15, 9:16.
3x(5 minutes 8:45 pace, 1:00 up-tempo stride...just go by feel and open up your stride, 4 minutes at 9:15 pace)**** 5-min segments 8:35, 8:40, 8:32. 1-min segments 7:48, 7:56, 7:43. 4-min segments 9:07, 9:11, 9:07.
5x(30 seconds build to CONTROLLED fast, 1:30 ease off to 5K effort) ****2-min segments 7:55, 8:08, 7:46, 7:46, 8:08. Slower ones had some uphill.
Cool down: *** 5-min segments 9:33, 9:15, 9:58. Was gassed in first 5 min seg, at end of 2nd one realized I could/should slow down and did in last one.
15 minutes EASY running!!!!!