3 x 1:00 mins @ 95 - 100 % with: 30 secs recovery 2 x 2:00 mins @ 90 - 89 % with 1 minute recovery 1 x 3:00 mins @ 89 - 85 % with 1:30 recovery Turnaround point 1 x 3:00 mins @ 89 - 85 % with 1:30 recovery 2 x 2:00 mins @ 90 - 89 % with 1 minute recovery 3 x 1:00 mins @ 95 - 100 % with: 30 secs recovery Cool Down: 5
mins easy pace.
I went for a 45
min easy pace this morning, after being off for 5 months It feel really good, and I went with a brook st racer I think it have a bit to much of a high heel but it is pretty flexible In the midfoot.
Not exact matches
I am doing MAF training for 3 years now, improving from 5:20
min / km
pace down to 4:25
min / km over those three years (yes, almost a minute faster) Initially, MAF
pace was really
easy and very pleasant.
Then, he did a 5
min of 10 sec sprints / 50 secs at an
easy pace.
Even though my running before had been at what I considered an
easy pace in which I could carry on a conversation (10:45 - 11:00
min per mile), my initial MAF test was a extremely slow 14:14 average over 4 miles.
For the last 2 weeks I have done a little bit of running here and there but my
pace has gone from 9
min miling to 11
min mile when I keep it at my usual low heart rate for
easy running.