Warm-up: mobility exercises, walk, jog, and run 5-10:00
Format: Intervals
Run Intervals: 0.2, 0.3, 0.4, 0.3, 0.2 miles
Rest Intervals: walk slowly until heart rate goes below 110 bpm
Post times and comments.
(Note: Runs will be posted every two weeks. If you perform the run please post your times....it is helpful and supportive for all blog readers who perform the runs...like a virtual group run.)
5 comments:
Slar says - I did this last night. It took me 20:21. I worked at 7.2 mph for a total of 1.82 miles. I like it when a lot of people post for the Run of the Week. It makes it more fun and enjoyable. I look forward to reading what people are doing.
Slar says - Took me 18:49 this time. Worked at 7.4 mph for a total of 1.73 miles.
Did average 6.3mph for total of 1.65 miles took 22 minutes. Yikes even mountain air didn't improve my time.
1.75miles in 17:09...set at 9.5 on treadmill. Jen
Slar says - Took me 20:17 this time. Worked at 7.6 mph for a total 1.79 miles. 29:00 including warm-up and cool down. 385 calories burned.
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