Monday, June 9, 2008

Run of the Week, June 9th

Warm-up: Progressive walking, jogging, and running for 6-10:00

Format: Intervals, aternate run and rest intervals until you have run all seven run intervals.

Run Intervals: 0.1, 0.2, 0.3, 0.4, 0.3, 0.2, 0.1 miles (1.6 miles total)

Rest Intervals: Walk slowly, ~2.5 mph until heart rate is <120bpm.

Note: All of these intervals should be run at a pace that is faster than your mile run pace (last week's run). For example, if you ran the one mile in 10:00 (which is a 6.0 mph pace), then all of these should be run in a 10-25% faster pace (which would be 6.6-7.5 mph in this example).

Good Luck, Post times (everyone).


Anonymous said...

25:42; 2.23 miles 8.8-9.5 on treadmill. Jen

Anonymous said...

Slar says - 23:25.....about 7.2 mph.....didn't keep track of total mileage.

Anonymous said...

Slar says - 27:00 at 7.5 mph each interval. Lost track of total mileage again.....must be having some senior moments this week.

Liz said...

Okay I finally got around to it. 24:25. between 6.8 and 7.2 I think it was 2.05 miles, although I could be dreaming that #. I am impressed with the speeds, I don't think my body can do much more than 7.2 then I start having problems with my knee. However, when I first started I couldn't get much over 6.4 without it bothering me. So definately improving.