The workout I've been doing lately (last two treadmill runs, at least) is an interval workout. One minute hard, one minute easy. Couple days ago I did the hard at 10 mph (2% incline) and the easy 5-6 mph. Did 4 reps I think.
Today, I checked Jack Daniels' Running Formula to see what speed & incline combination is equivalent to 5:00 mile pace--my mill peaks at 10mph. At that speed and an incline of 4.6 (I used 4.5), Daniels says that is close to running 5:00 miles. I did one minute hard and one minute easy and repeated five times.
Thursday, I may repeat with 75 seconds hard, 60 seconds easy repeated four times.
Mid July is a one-mile race in town which I normally run about 5:18ish. I don't think this last minute cramming is gonna help much but since I'm stuck on the mill, doesn't hurt to run short & hard.
No comments:
Post a Comment