My coach had me do a track workout today to better hone in on my current running heart rate zones. This workout HURT! Also, my left ankle I twisted about 4 weeks ago still hurts after I do hard runs like this.
Here is the workout and the mile splits.
Run Workout (total 5.5 miles):
10' zone 1 + 10' drills + 4 strides with full recovery + 3 X (1600 for time + rest 35'') + 400 for time + 10' zone 1. Rest interval is 35'' between the 1600s and between the last 1600 and 400.
I've done this test 3 times in the past year and it appears that I've gotten a little stronger since before the Chicago Marathon 2007.
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