This type of workout is a Tempo Cutdown!
This is where some of you runners will have several options depending on your goals. If you have questions on where you should be feel free to email me jenni@varsityrunning.com.
out and back to the Water Stop using of the first 2 miles of this route
6 Miles *use bike path off Ormandy
Steady run for 3 miles then cutdown the pace per mile at least 1 second in miles 3-6.
Cutdown means each mile should be faster than the one before it.
8 Miles **use bike path off Ormandy
I would recommend the 8 for the experienced runners who are not ready to move up to 10 miles yet. The quality miles at the end are important.
Steady run for 4 miles then cutdown the pace per mile at least 1 second in miles 4-8.
Cutdown means each mile should be faster than the one before it.
10-12 Miles(come early and run 2 miles for 12 Miles)
Steady run for 6 miles then cutdown the pace per mile at least 1 for the last 4 miles
Cutdown means each mile should be faster than the one before it.
Hydration for all will be at the bottoms of Kleinert at Parker.
Note the long runs pass by the stop twice.
I’ll leave the small cooler on Ormandy near the bike path for late in the run.