These are most easily done on the treadmill.

Repeat this for the ENITRE duration until final duration is met.

1 mile @ LOW Z1
1 mile @ TOP of Z2
Repeat until the end.

Record each mile total time and average HR

Do NOT exceed your ZR HR at any point, even if that means you have to do some walking.

No Heart-rate or pace restrictions here.

Main objective is to gradually get faster throughout the run, by feel. Start slow the first half of the run, IF you feel good, progress to a comfortably hard effort toward the end.

This is about just listening to your body and going off how you feel.

IF You feel good you may add up to 25% extra run time to the end of this run.

No Heart-rate or pace restrictions here.

Main objective is to gradually get faster throughout the run, by feel. Start slow the first half of the run, IF you feel good, progress to a comfortably hard effort toward the end.

This is about just listening to your body and going off how you feel.

IF You feel good you may add up to 25% extra run time to the end of this run.

Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.

LAST 15:00 are UP TO THE TOP of Z2 If you feel strong. Do not exceed Z1 until this point.


Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity

comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink. 
-----------
Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
---------
Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.

These are most easily done on the treadmill.

Repeat this for the ENITRE duration until final duration is met.

1 mile @ LOW Z1
1 mile @ TOP of Z2
Repeat until the end.

Record each mile total time and average HR

Do NOT exceed your ZR HR at any point, even if that means you have to do some walking.