Friday Morning - Treadmill Hills (4.5km/59.6km)
Warmup 1.4kms slow jogging pace then -
15mins of hill running on the treadmill with the incline
set to go for a minute at 12 degrees followed by a
minute at 4 degrees etc etc for the duration. The speed
was easy pace and was followed up with 800m of
cooldown jogging. To finish off i did a set of chairdips
and pullups on the Power Tower. Total distance run
4.5kms.
1 comment:
Paul sounds like a good weeks worth. A day off is good especially if the body is telling you so. A long slow easy one on the weekend to add some endurance will work wonders, if you can fit it in. Remember the 10% rule in build up. The 1600 is a nasty distance, 9m short of the old mile. Make you realise how fast a 4min mile is! Can I suggest you could change the intervals to be at the 1m20-1m30/lap pace(3m40-3m45/km I think)and do 5 with about the same or up to 2min walk/jog recovery. Those 1600's and 1500's will get much easier. They will allow you to sit on 1m30-1m40 per lap much easier. Will help the 800's too.
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