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 7.3 mph)
3.6-4.1 mile: cool-down at 10’33″ / 5.7 mph

4.1 miles in 36’00″ or 8’47″ per mile

Blog Traffic Exchange Related Posts
  • 2 days x 2 runs x 6 miles. Daily doubles #running #twit2fit Monday morning/lunch: 6.27 Miles in 1:00:00 6.01 Miles in 54:35 Tuesday morning/lunch: 6 Miles in 55:30 6.02 Miles in 57:33 I finished my second consecutive day of 6 mile double runs.  I'm aiming for 70 miles this week, and I'd prefer to do 5x10-mile days and 1 20-mile day, but......
  • 5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit 15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough. - 1.2 mile warm-up, 10:16 (8:35/mi) - 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill. - 5 minute recovery, 0.61 mi - 4 mile MP......
  • 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......
  • Tempo run 8.04 miles in 65 minutes (8'06" pace) I run my tempo and intervals on the treadmill (especially as opposed to running in th dark during rush hour). It's not optimal for training I guess, but I'd rather run the treadmill than miss another tempo or interval week. Mile point - speed (pace) 1% incline 0 - 6.2......
  • 10k "PR" on a tempo run - 45:14 #running #twit2fit My 10k PR is 46:26, which is a 7:29 pace, and my target tempo pace for today was a 7:21 pace.  I had tossed around the idea of running a 10k race this weekend, but decided that I didn't want to reduce my miles enough to make a strong showing......
  • Never been so disappointed in a sub-3 hour 20 mile long run #running #twit2fit I tried to repeat the workout that I pulled off last week--5-4-3-2-1 @ MP on a long run.  Last week, that run made me feel that I had a shot at 3:20 for a marathon.  This week, my run made me feel I would struggle to hit my PR.  While......
Blog Traffic Exchange Blog Traffic Exchange
This entry was posted in workout commentary and tagged . Bookmark the permalink.