Like I mentioned earlier, I've been trying to run a lot more lately and it's been fun to keep things interesting on the treadmill. Here are a couple of recent workouts:
Thursday's run:
My goal for Thursday's run was to go for distance while continually increasing the speed as I went through the miles. At mile 4, I alternated with the speeds to keep it interesting. The sequence I did for mile 5 is what I sometimes like to use for mile 1, but the last stretch was much harder when my legs were already tired. It worked well!
Distance (Miles) | Speed (MPH) |
0.0 – 1.0 | 6.5 (9:13 min mile) |
1.0 – 2.0 | 7.0 (8:30 min mile) |
2.0 – 3.0 | 7.5 (8:00 min mile) |
3.0 – 3.2 | 8.0 (7:30 min mile) |
3.2 – 3.4 | 6.5 (9:13 min mile) |
3.4 – 3.6 | 8.0 (7:30 min mile) |
3.6 – 3.8 | 6.5 (9:13 min mile) |
3.8 – 4.0 | 8.0 (7:30 min mile) |
4.0 – 4.25 | 6.5 (9:13 min mile) |
4.25 – 4.5 | 7.0 (8:30 min mile) |
4.5 – 4.75 | 7.5 (8:00 min mile) |
4.75 – 5.0 | 8.0 (7:30 min mile) |
Saturday's run:
My goal for Saturday's run was to not run very far, and to have an intense workout. I really wanted to work on speed, keeping speed, and continually increasing it. Let me tell you, this workout was hard! The first mile felt really really good. By the end, my legs felt like rubber. It felt so good! As you can see, for each mile, I would run a constant pace for the first half. For the second half, I would bump it up for each 0.1 of a mile. Then, at the next mile, I'd bring it back down, but a notch higher from where I started. I'd run that for a half mile, and then bump it up for each 0.1 mile again. That way, I was continually increasing speed, but was able to give myself a chance to catch my breath while still working hard. This was the first time I've ever done this workout - I just made it up on the spot. I think I'll probably do it once or twice a week to increase my speed! It was great!
Distance (Miles) | Speed (MPH) |
0.0 – 0.5 | 6.5 (9:13 min mile) |
0.5 – 0.6 | 7.0 (8:30 min mile) |
0.6 – 0.7 | 7.5 (8:00 min mile) |
0.7 – 0.8 | 8.0 (7:30 min mile) |
0.8 – 0.9 | 8.5 (7:00 min mile) |
0.9 – 1.0 | 9.0 (6:30 min mile) |
1.0 – 1.5 | 7.0 (8:30 min mile) |
1.5 – 1.6 | 7.5 (8:00 min mile) |
1.6 – 1.7 | 8.0 (7:30 min mile) |
1.7 – 1.8 | 8.5 (7:00 min mile) |
1.8 – 1.9 | 9.0 (6:30 min mile) |
1.9 – 2.0 | 9.5 (6:15 min mile) |
2.0 – 2.5 | 7.5 (8:00 min mile) |
2.5 – 2.6 | 8.0 (7:30 min mile) |
2.6 – 2.7 | 8.5 (7:00 min mile) |
2.7 – 2.8 | 9.0 (6:30 min mile) |
2.8 – 2.9 | 9.5 (6:15 min mile) |
2.9 – 3.0 | 10.0 (6:00 min mile) |
Today, I'll probably go for distance again. Do you have any interesting treadmill workouts?
*** IN OTHER NEWS***
I'm considering running a MARATHON!!! It would be this October in Minneapolis! I'm about 80% sure right now, but I'm giving myself a couple of weeks to decide. What do you think?
No comments:
Post a Comment