Meagan's Speed Loop Workout

Time: 101:03
Distance: 23.02k

W/u: 24:16 for 5.07k
W/o: 3 x 15 mins w/ 3 mins rest
C/d: 24:22 for 5.01k

Meagan and I warmed up to the Speed Loop for 3 x 15 minutes starting at 6:20 pace and ending at 6:00 pace. The goal was to get used to running at marathon pace and feel controlled with a total of 45 minutes of hard running.

Splits:
3:42, 3:46, 3:48, 3:43 (3:00);
3:46, 3:47, 3:48, 3:36 (5:00);
3:49, 3:46, 3:52, 3:43 for 53:05 total and 12.94k

Those are the 1k splits on each of the 3  sections. Meagan needed a little encouragement after the second one to be able to finish the workout. The pace was faster than prescribed for the first two 15 minute blocks.

Read Meagan's recap here.