Whew, this was tough, but got it done. Working toward getting a sub 6 mile again.
DAY 6 — RUN WORKOUT: MILE SUPPORT
Warm-up
Easy jog — 8 min
Walking lunges — 10 total
Air squats — 10
Pogo hops — 20 sec
Relaxed strides — 2 x 20 sec
Easy jog/walk — 2 min
Workout
Option A — preferred if you can mark distance
6 x 400m
Rest 90 sec walk/jog
Pace target
Rep 1: 1:29-1:30
Rep 2: 1:29-1:30
Rep 3: 1:28-1:29
Rep 4: 1:28-1:29
Rep 5: 1:28
Rep 6: 1:28 or better
Option B — if distance is off again
6 x 90 sec hard
Rest 90 sec walk/jog
Goal: pace should feel like controlled mile support, not sprinting
Cool-down
Easy walk/jog — 8-10 min
Daily goal
Final rep equals or beats rep 2
Fast but relaxed
RESULTS: 1:30, 1:27, 1:28, 1:27, 1:28, 1:25