Run

acl -All:read

I used to be a long distance runner.

= Racing =

|| '''Class''' || '''5k''' || '''10k''' || '''Half-marathon''' || '''Marathon''' || || Advanced Competitor || 19:57 || 41:29 || 1:30:51 || 3:15:06 || || '''Current Best''' || 18:58 || 38:40 || || 3:30 || || Local Champion || 17:17 || 35:57 || 1:18:44 || 2:49:07 ||

= Training =

== Intervals ==

Recommended interval workouts

|| '''Distance''' |||||| '''Pace Intervals''' |||||| '''Faster''' || ||-|| ''Quantity'' || ''Intensity'' || ''Recovery'' || ''Quantity'' || ''Intensity'' || ''Recovery'' || || 400m || 8-12 || 5K-10K || 1-2 || 6-10 || H-5K || 2-3 || || 800m || 6-8 || 5K-10K || 2-3 || 5-8 || H-5K || 3-4 || || 1200m || 4-6 || 5K-10K || 3-4 || 3-5 || H-5K || 3-5 || || 1600m || 4-5 || 5K-10K || 3-4 || 3-4 || H-5K || 3-5 ||

Durations, based on 6:00 min/mile speed.

|||||| '''800m''' |||||| '''1200m''' |||||| '''1600m''' || || ''Hard'' || ''Fast'' || ''5K'' || ''Hard'' || ''Fast'' || ''5K'' || ''Hard'' || ''Fast'' || ''5K'' || || 2:42 || 2:46 ||3:00|| 4:10 || 4:17 || 4:30 || 5:42 || 5:51 || 6:00 ||

= Routes = * [http://www.sueandpaul.com/gmapPedometer/?centerX=-79.4615364074707&centerY=43.65626040346387&zl=3&fl=m-m-h-0-1&polyline=cppiGtzadNqF%7Ba@rR%7DH%7BCsSbUmHKvT%7CEGxfAi%5DnArHhC%7B@eFaZpMVdEiKnIhDpEkIxFfFn@qJxErDfDyIzIt@nIeIvFGElP%7DGpCEnKtA%7EHErGgC%7CMcI@sD%7EI%7BIfCcGtHkGyF%7BIvByCyNFjA%7DAkIey@%7CWmDgX%5EiGsf@%7CO%60CjTwRdHhGpa@ Toronto Running Route] * [http://www.sueandpaul.com/gmapPedometer/?centerX=-123.16703796386719&centerY=49.158470762371884&zl=4&fl=m-m-h-70-1&polyline=s%7CzjHzk%7BnVBr@sOqAuLrDk%5EgAqRqAwJnBuMfAiVrBsUv@lAnBeH%7CCC%60GkEfFeM%7CAmEmECsB%7BC%7BG%5BqKn@%7B@OyD%5Be@fBsOtBkm@rBs%7C@DaXV_%5CkBoh@DSgFu%5DmNad@oMc%5CeOaP Richmond Running Route]

= References =

''The Competitive Runner's Handbook''

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