I just finished a 7.627km running that lasted about 0hh:39mm:9ss !
2km of warm-up followed by speed training at threshold pace (around 170 bpm).
The training consisted of performing a short pyramidal Fartlek, 1 'fast +1' slow + 2 'fast + 2' slow + 3 'fast + 3' slow + 2 'fast + 2' slow + 1 'fast + 1' slow .
It is incredible how the body adapts to speed as you progress with this exercise.
It has gone well to feel fast and with capacities to improve.
Advice for all runners: do not limit yourself to just running long, working on speed will provide you with much more resistance than you think.
Keep on running!
Check out some detailed info at my EXHAUST page
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