5mi. Even if it’s the middle of summer with crushing humidity, running intervals helps. I feel it working as I’m doing it. I probably should do another interval workout of mile repeats once every two weeks, with 800s in the middle weeks, all for time. I do enjoy yapping with Jen Davis before the runs, she is contemplating another Clermont Half Iron and still figuring out why she fears the ocean and sea creatures so much.
1 mile warmup jog
200m w/200m recovery
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery
200m w/200m recovery
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery
200m w/200m recovery
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery
1 mi cool down run.
I like showering off to clean but wet after the run. Good way to hop in the car and NOT SMELL!
drun4fun 