400/400 at 5k/marathon pace x 12 plus 4 miles

Didn't run this but its an idea for a track session

Stamford 30k

Stamford 30k by paulrun26 at Garmin Connect 

 

Harriers 'Bus' On Tour 2014 - first stop Stamford

Links

Stamford 30k

KKSx 5

Date	12/02/2014
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:52	2:00	6:48
2	10:23	2:00	6:29
3	-	2:00	#VALUE!
4	10:15	2:00	6:24
5	10:10	2:00	6:21
Total	41:40
Average	10:25		6:31

(1200,1000,800) (1200,800,800) (1000,800,800) with 200m jog recoveries.

Garmin

• 4:39.4
• 3:49.0
• 3:06.3
•  
• 4:40.5
• 3:04.3
• 3:06.9
•  
• 3:49.5
• 3:05.5
• 2:57.2