Homework: Unless you are doing Murph like your coach and Heidi. :)
Intermediate Distance Workout
1 mile easy run
10 x 100m stride outs
1 mile easy run
Long Distance Workout
1 mile easy
5 x 100m stride outs
1 mile easy
5 x 100m stride outs
1 mile easy
Workout Details:
The tempo for the mile intervals is at a conversational pace.
The tempo for the stride outs needs to increase (faster and faster from 1-5) starting at 80% perceived exertion and ending with 98% perceived exertion.
Maintain your form during the stride outs. Full recovery between stride outs (~100m walk).
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