Posted: 12/10/2016 at 09:48
I've done the 8x 1k a few times. First time I did it I remember it being an absolute beast of a session but not so much now. I've done 2x 5x1k before as well and 8x 1k + 5x 200m. Don't think I've ever done the rocking 3x 2 miles or 6x 1 miles (yet...).
Big one this morning for me. We're away on holiday on Saturday so not sure what the weekend will be like in terms of opportunity to run, so long one done this morning and combined it with a session.
3 miles warm up, 60 mins build-up, 2 miles cool down. 60 mins consisted of 20 @ 6:36-6:39 pace (came out at 6:36), 20 mins @ 6:25-6:29 pace (came out at 6:30), 20 mins @ 6:16-6:21 pace (came out at 6:18).
Pretty bloody delighted with that. 14.3 miles in total @ ave. 6:50 pace, through HM in 1:28 bang on. A couple of years back, sub 90 was a big target for me and I've just relatively casually knocked that out at 6:30am on a Wednesday morning before work.