Thursday, July 31, 2008

Run of the Week, July 31st



Format: Intervals

Warm-up: mobility exercises, walking, jogging, and running for 5-10:00

Run Intervals: 0:30 (120% of your mile pace, for example, if you can run a mile in 10:00, or 6.0 mph, then you would try to run these intervals at 7.2 mph) x 10

Rest Interval: Walk very slowly until your heart rate is below 110bpm (may take > 1:00)

Good Luck! Post times and speeds.

3 comments:

Anonymous said...

1.21 miles in 14:00 set on 10 on treadmill...should have done it outside, since it is so hard to get the treadmill to transition quickly enough. Jen

Liz said...

Okay I feel pokey. 1.11 miles in 17 minutes set between 7.0-8.0. I don't think my legs go any faster....

Anonymous said...

Slar says - 1.39 miles in 19:50. Started at 8.0 mph and increased by 0.2 mph each interval, finishing at 9.8 mph. Had some long rest intervals (1:30+)....9.0 mph+ is probably a bit fast for me......