- Jul 12, 2015
- Reaction score
and I take it you're running the warm up and cool down in 12m30s? what sort of times would you expect to get for the best effort ones?
Yep, both the warm up and cool down in 12:30. You want to get to a level where the first 1.5 will only serve to loosen up your legs and hips and increase your heart rate, ready to be told “GO!” so you can blitz the second 1.5 (PRMC obviously).
The two best efforts, if you can get to a level where you can run 2 back to back 1.5s in 9:30 - 10:00 with a minutes rest in between, you’ll be good to go, if you train to be quicker still all the better for you.
I don’t know your current fitness levels so bear in mind at the end of this 1 session you would have run 6 miles, your legs may not be ready for that or the volume of this program, so don’t be disheartened if you try this session and come in with, say for example, two best efforts of 10:30 and 10:50. Just reduce it to the one BFT and then increase as you see fit over time.