Friday, May 22 · Base · Week 2
Long Run — 28 min
Run1.5 mi· 28 min· Z1
The workout
Long Walk/Run — 28 min on track or treadmill. Pattern: 2 min run / 2 min walk × 7 rounds. Longest effort of week. Time on feet — not about pace.
Targets
Run pace: 15:00–16:30/mi (1 min run / 3 min walk). Walk briskly.
Cues
After swim: 2+ hr gap. Eat a snack first.