I've had 2 new run workouts for the week. The first one is as follows:
Run on the treadmill. Warm up, then run 5 minutes at a pace that holds you in zone 3. Then, maintaining the same speed, do 7x (2 minutes incline 5%, 2 minutes incline 1%). Cool down.
I ended up going 5.7 miles for 54 minutes and sweating to death. I did the last incline at 10% at a 7.0 speed. When most people will get on the tread mill and jog at 5.0 speed for 30 minutes, this was a killer workout. It really goes by quick since you're changing the incline every couple of minutes.
The other run workout (2-4-6-8-6-4-2) that was added was:
Warm up well--10-15 minutes. Do the following sets in zone 4, each with 2 minutes easy recovery: 2 min, 4 min, 6 min, 8 min, 6 min, 4 min, 2 min. Cool down well.
I did this one outside with a little humidity (welcome to Georgia) and felt really good about my run. I warmed up for about 10 minutes and then started the sets. I went 59:27 minutes total for 6.61 miles; That's a 9:00/mile average.
These are both great workouts to really build endurance, speed, and strength. The second workout went pretty fast too since you have to constantly keep watching your HR, time, etc. for each set. They're definitely not easy workouts, but effective. I hated them both but really loved them...
Ironman FL 70.3 in 4 weeks, exactly 1 month....
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