Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).
All runs on TM this week except Monday.
- Mo - 6 easy w/ 4x8" hill sprints
- Tu - 8 mi w/8x1' 10k-3k pace on sched. I did on TM with 8x1' at 9mph (6:40) with last three at 9.3 mph(6:27)
- We - 10 easy
- Th - 6 easy
- Fr - Did 2 x 10' at 7:00 down to 6:40 I think with 5:00 rest.
- Sa - 7 easy
- Su - 10 w/ 10' near end at 6 deg and HR about 160bpm
I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.