Training Log Archive: mariaamaya

Warm up
.27 mile walk for 6:00 min

Run 3: 24:00 of Minute on/Minute off Hills on the treadmill. The “on” minutes should be up an 8% hill at about 9:00 pace, while the “off” minutes are at the same pace but flat. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout. If you have time extend the cool-down to make up some extra miles this week

Workout:

0-15 min warm up at 5.8 mph
4 strides @ 10.0 mph/6.0 mph

19-25 min easy @ 6.0 mph

25-49 min on/min off (but could NOT do 9:00 m/m, had to do 10:00 m/m)

49-53 easy flat @ 6.0 mph

@ 53 increase to 6.1 mph
@ 56 increase to 6.2 mph
@ 59 increase to 6.3 mph

Excellent run, super, super tough!! Wasn't sure I was going to be able to hang on, but I did.

Cool down
5:00 min, .25 miles

Warm Up
.27 miles, 6:00 min

Run 4: 45:00 flat very easy recovery run outside.

Workout

Started at 5.8 mph
@ 10 min increased to 5.9 mph
@ 20 min increased to 6.0 mph
@ 30 min increased to 6.1 mph

Nice easy run!