5 Miler Treadmill Workout #4
Posted by David Hanenburg on 18 Mar 2008 at 7:58 pm | Tagged as: running, training
This little dandy I inserted into the middle of a 9 mile run and it worked me pretty good especially since the airflow systems were not working at the club. I was struggling a bit towards the end of the last 800 but was able to complete it, barely. I was a wet puddle when it was all said and done.
The workout includes two miles of 1/4 mile (400 m) hill intervals followed by two miles of 1/2 mile (800 m) flat intervals.
I have used generic labels so you can define the pace that works for you.
Effort Levels:
Easy – able to talk to the person on the treadmill next to you
Focused – looking straight ahead, minimal talking
Hard – no desire or ability to talk
Workout #4:
After the warm-up, each ‘Effort Level/Incline Grade’ entry represents .25 miles (400 m).
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