Because the temps have been in the 90's both days, I've done the last two workouts on the treadmill. They looked a little something like this:
Monday:
-8 miles easy
Ugh...eight slow miles on a treadmill. Torture.
Tuesday:
Speed work
-1 mile warmup
-6 x .50 mile at 7:10 pace
-6 x .25 mile at 9:50 pace, recovery between the fast .50s
-1 mile cooldown
For a total of 6.50 miles.
Day off on Wednesday and then tempo day on the Fourth of July.
Talk to you then and have a great holiday.
Go buy the book:
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