Aight here ya go lads:
2 mile tempo
5 minutes rest
8x 1km w/ 1:15min rest in-between intervals
5 minutes rest
2 mile tempo
10:50
8x1km avg. split ~ 3:02
10:52
Aight here ya go lads:
2 mile tempo
5 minutes rest
8x 1km w/ 1:15min rest in-between intervals
5 minutes rest
2 mile tempo
10:50
8x1km avg. split ~ 3:02
10:52
If that was truly a tempo, you're ready for around 15:30-15:40
You did nine miles of volume in one session?
Dewey_Runner wrote:
Aight here ya go lads:
2 mile tempo
5 minutes rest
8x 1km w/ 1:15min rest in-between intervals
5 minutes rest
2 mile tempo
10:50
8x1km avg. split ~ 3:02
10:52
Either the tempo was too slow or the K's too fast. But if you could do that workload in one session you might be around 15:15-15:25