Run for 30 minutes
first 8 min steady effort (i ran at 5.5- felt tired right away not sure why ??)
then 4 x (30 seconds hard, 30 seconds easy) - i put hard at 6.5 and easy was back to 5.5, i was a bit bummed that I was not going faster
then 3 minutes of steady effort with a bit of incline
next 3x (2 minutes hard, 2 minutes easy) i did the same speeds 6.5 for hard and 5.5 for easy
then run steady effort rest of time.
Anybody have some interval workouts they would like to share ???
I think that looked like a pretty good workout!
ReplyDeleteI do intervals weekly, and I changed them weekly. I do about 3 miles of intervals: 2X(6X400m), 6X800m, 2x1200+ 4X800, 5X1000m, and mile repeats.
ReplyDeleteI did intervals on the dreadmill today too. I'll share mine:
ReplyDelete15' WU (5.5 mph)
8'@6.3 mph
2' rest interval (RI)@5.0
6'@6.5
2' RI
4'@6.7
2' RI
2'@7.0
2'RI
8'@6.3
2'RI
7'@6.0 (but I did the last 2 minutes at 7.0 again)
total 6-ish miles in an hour.
I did interval run on the treadmill yesterday, and am feelin' it today!
ReplyDeletew/u ~15
10x
:20 sprint
1:40 tempo
cool down ~5
I can't believe I did it all on a freakin' treadmill;-)
i don'thave anything to share really. i usually do my intervals out on teh track. i only very rarely run on a treadmill and in that case, i do something like 2 or 3 minutes hard, 1 minute easy.
ReplyDelete