I'm using Furman Institute Marathon Plan which will be 3 proper sessions - usually intervals, tempo and long run - with fairly clear pace instructions. The plan suggests some cross training/real slow recovery on top of this. Being realistic I see the proper sessions as obligatory, the cross training/slow recovery as ideal but optional twice a week. If I get down to Harriers I'll probably run slower than otherwise and call that a recovery.
Anyway today
20min warm up
3x1mile at 6:50 pace with recovery
10 warm down
Done
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