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Anthony Epp question on run workout

Anthony EppAnthony Epp
in Coaching Forum 🧢

Hey Coach

Looking at the workout for Saturday, can you explain what the "3/7 as miles at goal pace..." means for the "MS: 3/7 as miles at goal pace PLUS 30 seconds/mile, then 7 miles at goal pace MINUS 5 seconds/mile. 

Thanks!

Anthony



Comments

  • Robert SaboRobert Sabo
    It's helpful if you also tell the coaches what plan and week your workout question is from so they can look at the full plan description for that days workout.
  • Anthony EppAnthony Epp

    Thanks! It's Week 4 of 12 in the Half Marathon Intermediate Balanced plan.

  • Coach PatrickCoach Patrick
    It's a race sim workout...so warm up a bit then do 3 miles at your goal race pace plus an additional 30 seconds per mile....then 7 miles all in to see if your target can work!!

    Ps Thanks Rob!
  • Anthony EppAnthony Epp

    Hey Coach

    Thanks for the reply. Worked out well and the pace was fine, though I did a VDOT test the Tuesday after and found I had jumped 4 VDOT's so my goals are changing....

    -Anthony

  • Coach PatrickCoach Patrick
    FOUR POINTS!? :) half the difference and run those paces for a few weeks to ease the transition. ;)
  • Anthony EppAnthony Epp

    Thanks. Oops I had decided to stick with the new VDOT. So far it's been okay and I popped out the 10 miler (8 miles easy and 2 miles hard) on Saturday at the new easy pace and it seemed okay but definitely was a little tougher. I'll back off 2 VDOTS and go a little more conservatively. THanks for the tip!

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