Plan:
- Run to Gilman (5miles) from Inner Harbor
- Repeats: 4x200 (200 jog), 4x400 (400 jog), 2x800 (400 jog), 1x1600 (400 jog), 1x3200 (800 jog), 1x1600 (400 jog), 2x800 (400 jog), 2-4x400 (400 jog), 2-4x200 (200 jog)
- Run home (5miles)
- Total mileage ~22-24 (might cut it short the last 4's and 2's..., or shorten recovery intervals...TBD)
- To Gilman 8:00 down to 7:00
- 2's - start @ 45 build down to high 30's
- 4's - start @ 80 build down to 75
- 8's - start @ 2:45-2:40
- 16 - 5:40
- 32 - 11:40
- 16 - 5:35
- 8's - 2:40-2:35
- 4's - 70 down to empty tank
- 2's - 32 to death
- Home from Gilman 9:00-8:00pace
- 10-12-min pace between all intervals
Overall timeframe 3-1/2 hours +/-
Right now best option is Saturday, but with a crazy work schedule and trying to slay bambi or his sister on Saturday, I may opt for Sunday.I could really use some help for this one. I am flexible for both afternoons.
Jarf
2 comments:
I now have plans Sunday afternoon following Church, so I'm sticking with Saturday.
I'm looking to start about 12:30pm, running the intervals about 1:15 through 3:00 or so, then head home.
If I hear nothing from anyone I'll be leaving when my body feels right for the workout, but I'm shooting for a noon-ish start
Too rich for my blood...
I don't think I'd make it past the 5 miles at 8:00-->7:00
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