Speed Repeats. Treadmill.
1 mile WU
Run 1 min (bw 7:05-7:35) then recover 1 min = 4x's
Run 3.5 minutes (bw 7:05-7:35) then recover for 3.5 minutes = 7x's
1 mile CD
I didn't look at this before I started so I was a little unsure of what I was doing after the 1 mile WU, but then I got into the groove. I did this on the treadmill because it is just too hot outside and I had my blood work done yesterday to see why I am having fatigue so that's playing with me mentally a little. Once I get the results back and know everything is okay I think I will feel more comfortable pushing myself a little more.
9:01 WU
Run 1 min at 8:36 recovery 1 min at 10:30
" " 8:02 " " 8:31
" "7:36 " " 8:34
" " 7:13 " " 8:27
Run for 3.5 min at 7:55 recovery for 3.5 min at 15:18 (walked all these recoveries). Did this for 6 more times as follows...
7:19, 15:44
7:35, 14:59
7:35, 16:47
7:43, 17:46
7:35, 19:12
7:39, 16:05
CD for 1 mile at a 8:57
TOTAL: My running average was a 7:39 for 28:30 for 3.73 miles. My everything together was 1:14:57 at a 9:47 pace.
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