Speed Repeats on the Treadmill.
15 min WU, 1 min run fast (7:04-7:24 controlled pace) then 1 min jog - 6x's, next set is 30 sec run fast (6:04-6:24, challenging pace no sprinting) and 1 min jog - 6x's, 15 min CD.
8:32 WU for 1.76 miles
7:10, 8:14
7:03, 8:13
7:05, 8:27
7:02, 8:06
7:02, 8:13
7:00, 8:16 - this one and above were the 60 sec fast, 60 sec recovery
6:38, 7:53
6:09, 7:35
6:29, 7:48
6:09, 8:01
6:07, 7:50
6:08, 7:58 - this one and above were the 30 sec fast, 60 sec recovery
8:27 CD for 1.78 miles
This run felt great! After the third mile I started to feel really strong (close to the end of my 60sec fast, 60 sec recovery section).
TOTAL: 51:00 at an 8:02 AVG
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