"Alternations" workout:
Run 600 meters at your half marathon race pace, then 1000 meters at 35 sec./mile slower than half marathon race pace (for up to 6 miles).
Example: For a 1:18:40 half marathon runner, race pace is 6:00 per mile. This runner would run the 600-meter segments in 2:15 each (~6:00 mile pace) and follow that with the next 1000 meters in 4:07 (~6:35 mile pace).
The end result would be 6 miles of continuous running, averaging about 6:23 per mile.
For more info on this type of workout go to http://runningtimes.com/Article.aspx?ArticleID=22359&PageNum=1
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