I warmed up about 2.5 miles and then ran 3 x 15 minute tempos at half marathon effort with five minutes recovery inbetween. I changed pace every five minutes. The workout went something like this. Set #1: 10.0, 10.1, 10.2 mph. 5 min. recovery at 8.0 mph Set #2: 10.1, 10.2, 10.3 mph. 5 min. recovery. (plus a couple minute potty stop.) Set # 3: 10.2, 10.3, 10.4, and 10.5 mph for the last three miles. Cooldown until I hit 12. For the hour of the workout, I ran 9.65 miles. Right around marathon pace. I will keep my mileage at 75 this week and then have a down week. I'm running Huntsville Half Marathon on the 27th. | 