Near the finish of your run, gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to recover. Repeat this cycle three more times, then cool down. The exact distance of each stride is not critical. (Easy pace: 9:58/mile)
I'm not sure that I did it exactly that way, but I did push myself four times and saw my pace drop under 8 minutes a mile! My total run was 5.01 miles in 46:10, 9:14 pace. That's only 5 seconds off my marathon goal!! I never feel like doing an easy pace on Mondays, I'm always well rested after taking Sunday off.
Ave HR 154
Max HR 166
Calories burned 502
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