WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
MS: Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).
CD: Return to Zone 1-2 for last 15'.
Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.