From McMillan Running Calculator:
| Speed Workouts | |
|---|---|
| Long Distance Runners | |
| 400m | 1:35.2 to 1:40.7 – 9.44 mph to 8.93 mph |
| 800m | 3:18.9 to 3:28.2 – 9.04 mph to 8.64 mph |
| 1200m | 5:05.8 to 5:21.3 – 8.64 mph to 8.33 mph |
| 1600m | 6:56.4 to 7:11.7 – 8.64 mph to 8.33 mph |
I’m going to be working with intervals at the 400/800/1200/1600m distances, just to motivate me to do something different.
Related Posts - My new tactic. 1% treadmill run + -3% incline on cool-down #twit2fit Streak day 51. 7.51 miles in 1:15:00. For my last two runs on the treadmills at work, I've actually been using the "cool down" as an actual cool down. I ran 1 mile in 10 minutes, then reset the treadmill (60 minute session limit) for another 60 minute session at......
- Hard day of nothing At 7 am, I got on the elliptical @ 13 and 15 resistance on the "weight loss" program on the elliptical. 1.88 miles in 20:02 minutes.Then, at 7:30 am, I got on the treadmill for 2 miles, starting at 3.8 mph... 22:55 (11'28" miles). Back jacked up all morning from......
- Re-evaluating my training pace Using a "theoretical" 7'01" mile race (based on only being able to run a 7'19" mile interval), I did a gut check on my pacing. Yep, I'm running too fast. Shocking. I'm going to have to force myself to run at 6.0 mph on the treadmill. Recovery Jogs 10:33......
- Today's Running Plan (Streak day 18!) #twit2fit Tempo! (on a treadmill) 0.0-0.5 mile: warm-up at 10'33" / 5.7 mph 0.5-3.5 mile: tempo at 8'14" / 7.3 mph 3.5-4.1 mile: cool-down at 10'33" / 5.7 mph Update for Actual: 0.0-0.5 mile: warm-up at 10'33" / 5.7 mph 0.5-3.6 mile: tempo at 8'14" / 7.3 mph (5 km at......
- Trying to actually run easy. Very nice weather this morning. 65'F outside, partly cloudy, and not too humid. Rain came in about an hour before my run.I tried to run "easy" based on my 5k time. According to Vdot Calculator and Training Paces based on a 21:54 5k (using Daniels' Running Formula, 2nd edition), that......
0