Today I did another Canova marathon workout that consisted of running continuously but alternating between a little faster than marathon pace and a little slower than marathon pace.
I ran the workout on my flat 715 meter loop and did 24 laps total. I alternated between 2:12 and 2:26-2:29 per lap. That comes out to 4:57/ mile and 5:28-5:35/mile…
Total time was 56:33 and 5:18/mile
4.5 weeks until Shamrock