Warm-up from school to Tidelands Park where we ran three tempo intervals of 2 miles, 1.5 miles, and 1 mile with about a 3 minute break in-between. The target pace was about 1-minute per mile slower than estimated current mile time. Afterward we did core and ran easy back to school. Total distance covered was around 7.2 miles.
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| 2-mile, 1.5-mile, 1-mile Tempo Runs at Tidelands |
July 16-17 ... 5-8 base on your own
July 18 Thurs: Hills at Pomona Park ... Warm up School, down 5th to Glorietta, Dynamic Stretching at end of Glorietta and 4th. Strides along Glorietta to Pamona 10sec, 20sec, runner's choice. At Pamona 7 x 200m hard up Grassy side... walk/jog back down.. Core, easy back to school down down 10th to E... Distance was 6.5 miles
July 19th Tempo Intervals at Sunset Park: School to Sunset (1.2mi) Dynamics 10-13 x 400 at 1 minute slower than mile pace) 15-30 sec jog rest. Core... Jog back to school ... Distance about 5.5 mi.
July 20-21 (Sat/Sun) on own... long run encouraged
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