November 18, 2007
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I've done two really hard treadmill run workouts.  I used the i2Workout program to design these workouts.  You can click on each picture to enlarge.  If you want to download this workout to use with i2Workout, right click on the text file link under the picture, and save the file to your computer.   

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 This workout consisted of:

  • 5 min warmup
  • 5 min at 6.5 mph (9:13 pace)
  • 5 min at 7.0 mph (8:34 pace)
  • 5 min at 7.5 mph (8:00 pace)
  • 5 min at 8.0 mph (7:30 pace)
  • 5 min cooldown

I had to stop and rest during the 8mph segment…can't quite maintain that pace yet.

 I designed this workout to mimic a speed interval workout in my 10k training plan:

  •  warmup
  • 1200 SI @ pace of 7:30
  • 600 recovery
  • 800 SI @ pace of 7:30
  • 400 recovery
  • 4 x 100 Strides
  • cooldown

I had to stop and rest for the 1200. For the strides, I used 30 seconds at 8 mph followed by 30 seconds at 10 mph.  I couldn't quite mange that, so I changed it to 7 mph and 9 mph.

   

When I'm doing these hard treadmill workouts, I am focusing on how can I make this hard pace feel easier.  It definintely feels easier to have an upright posture, and fast leg turnover.    There are brief moments during these hard sets where I think "Yeah, I can maintain this pace".   Then sometimes I lose my focus and stop for a rest.   I do think I cam getting stronger with each workout.