Thursday 6 August: Aerobic

Because of the postponement of the Sydney Marathon to 8 November I have to modify the Program I have  and extend it. The last 10 weeks are very specific with hills, speed work, combining that wth more aerobic work to finish a 2 week taper.  That is 10 weeks so I need to extend the Aerobic training by a few weeks. 

That means I can afford the luxury of an easy day being NO RUN instead of a run at a slowish pace. To run that is always the temptation to run too fast and have no easy/recovery run. So it is best to not run at all on the rest day. And so it was on Wednesday with no run. But that meant today's session was to be of the highest intensity. 

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 4 Heart Rate Min/Max: 113 - 130 Run 2:05:00 at 6:06 /km pace. You should complete about 20.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 16.0 km - 23.9 km Duration range: 1:47:00 - 2:18:00 Pace range: 6:39 /km - 5:46 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 20.40 km  Planned Time: 2:05:00 @ 6.06 Comments To run at a very firm even pace and almost at maximum but not quite. I wanted to have the first 5k quicker than recently and then old it with an increase over at leat the last 5k. It was three laps and a bit of the Bay with the 3rd 5k including the only two hills on a lap so it was just a but slower but all in 27.xx Result: 21.1k in 1.56.50 @ 5.32. Quickest half marathon for 12 months.