Its Racing Season… and that means I try to take my focus during treadmill runs to also benefit my outdoor style run and make me stronger with distance. I still work on sprints and speed but this one I am going to share with you touches on it all!
Warm up with a 5 minute JOG. Whatever that speed is for you.
Round One: 1/2 milers
Run 1/2 mile – Pace should be something faster then your jogging pace but not faster then your all out sprint.
Walk 90 seconds
Run 1/2 mile
Walk 90 seconds
Round Two: 1 min Sprints with Incline bumped in the middle of sprint
Sprint for 1 min – Speed 9.0 BUMP INCLINE TO 3 at the 30 second mark of the sprint
Step off and recover 30 seconds
Repeat 5X
Round Three: 1/4 milers
Run 1/4 mile – Pace should be something faster then your jogging pace but not faster then your all out sprint.
Walk 60 seconds
Run 1/4 mile
Walk 60 seconds
Run 1/4 mile
Walk 60 seconds
COOL DOWN
5 mins jog into a walk
Happy Race Season!
XOXO. Kel
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