Last week I was not in the mood for yet another humid run before work. I was tired, and my first thought was that I would just take a walk. As I was getting dressed, I decided to do a solid workout on the elliptical, but by the time I had picked out my workout clothes, I had decided to hop on the treadmill.
I didn’t really have a specific workout in mind, but this is what I came up with:
Treadmill Workout–Repeats
0-5 min: walking warm-up @ 3.7 mph
5-10 min: running warm-up @ 5.7 mph
10-15 min: running warm-up @ 6.0 mph
15-20 min: running warm-up @ 6.3 mph
20-50 min: five sets of repeats: 5 min @ 6.7 mph/1 min @ 6.0 mph
50-52 min: running cool-down @ 5.7 mph
52-55 min: walking cool-down @ 3.7 mph
It was a good workout. For the last repeat I actually did 2 min at 7.0 mph and I think that’s where my next speed workout needs to be–especially if I want to track an 8:30 pace for the Army Ten Miler in October!
Do you have a race coming up?
How far in advance do you start training?
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That's a great looking workout. I like the 5 min / 1 min combo for intervals.And you can certainly crank out that speed for more of the intervals. I know you can!
This is a great workout, for sure! I'm also trying to hit between 8:30-8:45 pace for the Army 10 Miler this fall… though that might be a reach for me considering it's going to be my first race over a 10K distance. Eek!