BQ by 40

Using a “theoretical” 7’01″ mile race (based on only being able to run a 7’19″ mile interval), I did a gut check on my pacing.  Yep, I’m running too fast.  Shocking.  I’m going to have to force myself to run at 6.0 mph on the treadmill.

• Recovery Jogs 10:33 to 11:03
• Long Runs 9:33 to 10:33
• Easy Runs 9:33 to 10:03
• Tempo Runs 8:14 to 8:35

Speed Workouts

Long Distance Runners

• 400m 1:46.7 to 1:52.9
• 800m 3:43.0 to 3:53.4
• 1000m 4:45.7 to 4:56.6
• 1200m 5:42.8 to 6:00.2
• 1600m 7:46.8 to 8:04.0
• 2000m 9:53.3 to 10:04.9

via The McMillan Running Calculator.

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• McMillan Speed Workouts based on 21:41 5k From McMillan Running Calculator: Speed Workouts Long Distance Runners 400m 1:35.2 to 1:40.7 - 9.44 mph to 8.93 mph 800m 3:18.9 to 3:28.2 - 9.04 mph to 8.64 mph 1200m 5:05.8 to 5:21.3 - 8.64 mph to 8.33 mph 1600m 6:56.4 to 7:11.7 - 8.64 mph to 8.33 mph I'm......

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