tempo pace: 4.30 for 6K, plus 1k warm up & 1k cool down @5.20

来源: 于 2016-11-11 09:19:45 [旧帖] [给我悄悄话] 本文已被阅读：次

The whole run (8k) will take almost 1 hour.

If 4.30 tempo goal is too easy for you, reduce it to 4.20.

Avearage HR should be above 160.