Sunday Feb 10 |
 | Gym (Treadmill - Speedwork) 30:00 [3]6.46 km (4:39 / km) | |
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| 2:00 - 5x800m intervals at 10mph, rest of time is warmup, cooldown and recovery |
| Gym (Treadmill - Hill Recovery) 30:00 [3]4.55 km (6:36 / km) | |
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| 2:30 - followed up speed work with 15 minutes of 65/90 recovery intervals - 4.5mph. Run 16% grade until HR reached 90%, then back it off to -5% until HR returned to 65%, the immediately repeat. After 15 minutes tossed in 5 minutes of fast downhill then gradual cooldown.. |
Friday Feb 8 |
| Gym (Treadmill) 30:00 [4]5.36 km (5:36 / km) | |
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| 6:45 - hill workout
5 min warmup
2x5min hills 16%, 4.5mph
2x5min downhill - -5%, 10mph
5 min cooldown |
Tuesday Feb 5 |
| Gym (Treadmill) 20:50 [3]3.2 km (6:31 / km) | |
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| 8:00 - quick hill / speed session - 10 minutes total time at 20% grade - power walk/jog, remaining time at a downhill fast pace. |
| Gym (treadmill cooldown) 2:00 [1]0.32 km (6:15 / km) | |
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