1 mile warm-up
6 miles @ HR 150 (6:46 pace)
1 mile cool-down
I've been reading up a little on Renato Canova's training principles and I was interested to see how my HR run compares to what his training recommendation for 'aerobic strength' would be. Based off of his percentages from what my 10k pace is, my pace should have been between 6:36 and 6:45 per mile. Looks like my pace was pretty close to that. He also recommends going for about 45 minutes at the pace and my run was 40.5 minutes. I will continue to run these types of runs every other week and increase the time spent to average 45 minutes per run. This will increase the distance just by increasing the time from 40.5 to 45 minutes per run and hopefully increase the distance as my pace improves.
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