Medium pace aerobic resistance run at 5:45-6/min/mi. This is a progressive workout I learned from reading about the training methods of Canova the great Italian coach who produces the best distance runners in the world including Olympic champ Stefano Baldini. I love this workout because it gives me the most bang for the aerobic buck without wasting a lot of time training or recovering. It also teaches the body and mind to run more efficiently at marathon pace slowly easing in and out of your steady state until you start to feel comfortable and efficient. 3 miles at 6/min smoothly transitioning to 5:45/mi for 3 more miles. 80-85%mhr. 7th east out and back course. Felt smooth and strong at the end. Slow cooldown with some stretching and drills for 15 min. Dark Horse out.. | 