Oops! Seems that I left off the paces for this Saturday's workout. My bad!
Blue Ribbons to Megan, Larry and Lauretta for noticing and letting me know. This means you really are paying attention AND planning ahead. I'm very impressed!
So, if doing at Riverview, run the first hilly mile at 96-100% (of your 10 miler pace) and then run the second mile, on the flatter section, at 102-104% (or faster).
Take a 3-4 minute break in between each 2 miler and try to progress, by making the overall time of each 2 miler faster than the previous.
Make sure to warmup, prior to the workout, for 2 miles and then do your dynamics before starting the first 2 mile loop. If running at Riverview, please start the workout at the kiosk in the parking lot (right where the lower path, coming up from the river, meets the parking lot).
2021 Annual Message