Note: This workout is only for Long Runs
Long Run: Any distance longer than what you have ran in the last 3 weeks.
1. Builds endurance & confidence in maintaining speed in the final miles.
2. Helps the body become accustomed to running on fatigued legs.
I. Warm-Up: 1 Mile (SLOW)
II. First 1/3 of Mileage: 1 Minute Slower than Race Pace
III. Second 1/3 of Mileage: Add in a short recovery period (walk break)
1 Minute slower than Race Pace
IV. Last 1/3 of Mileage (not to exceed 4 mi): 15 seconds faster than Race Pace
V. Cool Down: 0.50 miles