Easy Run Mixed with Quarter Mile Intervals

Tuesday, November 10th, 2009

Missed yesterday’s workout which was just supposed to be an easy 3 miles. So I integrated it with today’s workout, which was 8×400 meter intervals. So of course, since I run on the treadmill, I just ran .25 miles vice 400 meters.

What I did was warm up easy for 1.5 miles. Then I started my intervals. I would do .25 hard (between 9.1 and 9.5 mph), I would then walk the next .25. I alternated back and forth until I completed all 8 intervals.

Once those were complete, I did another easy 1.5 miles.

Intervals with Intensity

Wednesday, October 28th, 2009

Todays workout was 7×400 meter intervals. Now I actually modified that since I run on a treadmill and made it 7xquarter miles (.25).

I did a 5 minute warmup then started the intervals. I would do the interval at 9.1 mph, then decrease down to 6.0 and jog for the next .25 and do it over again.

Here are some details as to how I did those intervals. After running the interval, I would go immediately down to 6 mph, while jogging the next .25 I would gradually increase speed back up to 7-7.5 mph. Now with that in mind I actually run do the interval for .26. The extra is added due to the time it takes the treadmill to get up to speed.

Interval Day Again, Good Times

Thursday, October 22nd, 2009

Woke up and was on the treadmill by 4:30am. I warmed up for 5 minutes then started the workout which was 9×200 meter intervals. Now on the treadmill what I do is .15 miles which is actually just over, but I need to compensate for the time it takes the treadmill to get up to speed.

I warmed up at 5mph and slowly increased to 6.5. Then at 5 minutes I started the intervals at 9.4mph. Between intervals I jogged at 6mph for 1 minute. I made sure my heart rate was always in or under the tempo range (86-92%) before starting another interval and it was always around 1 minute.