On the 3rd Run Of Christmas...

3 progressively faster mile repeats

How it's done:

1. Warm up with 5-10 minutes of movement.  Get the HR up and prep that body for a tough set.
2. Mile repeats are typically running a mile at a high effort with minimal recovery(2-3 minutes)
3. For this set you will run a mile at 70% effort then recover for 2 minutes, run one at 80% with 2 minutes of recovery and then run one more at 90%. 
4. Most will do better running the first at effort then trying to speed up based on time for the next two.  For instance, you run the first at 70% and it is a 10 minute pace. Try to run the next at 9 m/m and the last at 8m/m.
5. It won't be perfect but the goal is increasing the effort significantly every mile! 
6. Because it is effort based the times don't matter, just that they get quicker. 
7. Be strict on the recovery.  

This one helps learn pacing on a deeper level. Embrace it!

See you tomorrow for day 4!