Kenyan and '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.
RUN
Time: 1h 00m
Distance: 7.00 miles
Run 60' on a flat to rolling course or treadmill.
WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
MS: Next 30' is 10 x (1' hard - 5K pace, 2' 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.
Kenyan and '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.