Tuesdays on the sched are for Speed work...and then later on it will become Strength work.
I am supposed to do these at 10k pace which is, according to McMillan Pace Calc, 7:40 mins/mile.
Week 1 – 3 X 1600m with 400m recovery – Pace about 7:50
Week 2 – 6 X 800m with 400m recovery – Pace between 7:30-7:39
Week 3 – 400,800,1200,1200,800,400 Ladder
with 400m recovery – Pace between 6:49-7:23
I must admit, it was nasty here Tuesday at 4pm. The temp was -12 but the wind came up and made it feel like -24 °C.....So I just ran like a madman to get it done.
I was very pleasantly surprised to see the numbers when I got home as I don’t look at the Garmin while I’m doing the run...it just beeps at me when to go and when to jog. Comparing the times for the distances saw a max difference of 3 seconds between the 1st distance compared to the 2nd distance.
BTW: Set up the ladder in the 305 using the Garmin
Training Centre software, not as intimidating as I thought.
So today is a day off, no 10 minute Tony workout as I have taxi detail tonight. Missed yesterdays 10 minutes with Tony but was out shovelling again so I think that made up for it.
Thursday is 6m at marathon pace (8:30) but as mentioned earlier, I am running a half in 2 weeks so that race pace may change.
Have a great day...stay warm!