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Monday Long run workout notes

posted Sep 1, 2013, 3:20 PM by Mustang TrackXC
Here is the chart for your target Long Run paces for Monday's workout.  The targets are based on your 2-mile VO2 runs.  The column on the left is your VO2 per-mile pace that you actually ran.  (A 13:00 total run, is a 6:30 pace).  The column on the right is the corresponding Aerobic Threshold pace that you should be running the long run at.  Much slower than that, and you start getting out of your running gait.  Much faster than that, and you probably start struggling to maintain good form throughout the run.  Remember, this is not a hard  run, it is a long run.  Get a watch on it, and try to stick near these paces.  Call me if you have any questions.  

vVO2 pace (D) vAT pace (D)
04:40.00 06:40.00
04:50.00 06:54.29
05:00.00 07:08.57
05:10.00 07:22.86
05:20.00 07:37.14
05:30.00 07:51.43
05:40.00 08:05.71
05:50.00 08:20.00
06:00.00 08:34.29
06:10.00 08:48.57
06:20.00 09:02.86
06:30.00 09:17.14
06:40.00 09:31.43
06:50.00 09:45.71
07:00.00 10:00.00
07:10.00 10:14.29
07:20.00 10:28.57
07:30.00 10:42.86
07:40.00 10:57.14
07:50.00 11:11.43
08:00.00 11:25.71
08:10.00 11:40.00
08:20.00 11:54.29
08:30.00 12:08.57
08:40.00 12:22.86
08:50.00 12:37.14
09:00.00 12:51.43
09:10.00 13:05.71
09:20.00 13:20.00
09:30.00 13:34.29
09:40.00 13:48.57
09:50.00 14:02.86
10:00.00 14:17.14
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