Fast 10k Treadmill Workout

I did the Fast 10k Treadmill workout that I talked about last week ( Here’s the link to full workout description ).

It was incredibly difficult and I could not get through the whole workout. I had to shorten it…I was a total slacker.

I’m sure I set the speed on the treadmill too fast. I chose a speed of 8 mph (7:30 min/mile pace) for the intervals, because I want my 10k pace to be 8min/mile. I was supposed to choose a speed of 8% faster than my actual 10k race pace, which is closer to a pace of 9 or 10.

Here is the workout…I’ve plugged in my numbers into the chart. I was exhausted at the end of the second set, so I quit. I will try this again next week!

Treadmill-track workout #1

Warm up for 20 to 30 minutes before beginning the intervals. The intervals are run at a speed that is eight percent faster than your open 10K speed. Open 10K speed is often 10 to 20 seconds per mile faster than the 10K speed you run at the end of an Olympic-distance triathlon.

Your heart rate should climb near Zone 5b by the end of the first running interval. The speed is fast, but manageable.

At the end of the interval session, be sure to include a cool-down jog, walking and stretches.