Scheduled Workout: 3-4 Mile Repeats with .25 or 400 meter rest starting at 8 min and going down to 7:30 minute miles.
Actual Workout: 1 Mile Warmup at 6.0mph, 1.0 incline, 3X1 Mile (8:07, 7:57. 7:51) with 400 walk jog rest, 1.50 mile cooldown, 6 miles 60 minutes
post, I calculate distance on the treadmill and time on my handy sports watch. I got this beautiful blue watch at Target for $10.
So the paces I set for myself were a little ambitious. I decided to push myself on this workout but not kill myself. First mile I ran most at 7.2mph and then I went up a bit. Ended up finishing in 8:07.
(I decided to take pics of my watch with my phone on the treadmill instead of jotting down my times...I swear no one could tell I was taking pictures so I didn't look that crazy...)
Then I took 400 rest, I walked for the first 200 and jogged at 5.0mph the last 200 and then started Mile 2. I started at 7.3mph and went all the way up to 7.8mph. Ended up finishing this mile at 7:57.
I knew after this mile that there was no way I was going to be able to
a) run a 4th mile and
b) run a 7:30
So I just continued to plug along and I did my 3rd mile at 7:51.
After that last mile, I jogged a mile and a quarter very slowly until I reached 6 miles.
This was a tough workout. I hope in the weeks to come I can run closer to 7:30 by the end but for now, this kicked my but! Mile repeats were never my favorite in college and they still aren't my favorite, but I know it will help me reach my goals!
If you are training, what's your favorite speed workout? Mine is ladder workouts with mixes of 400s, 600s and 800s...