Treadmill Intervals: 2 x (600m + 800m + 1000m)
2 mile warm-up (7:30 pace)
2x200 [200 easy, 200 (6:00), 200 easy, 200 (6:00), 200 easy]
1 mile (7:30)
2X of:
600 @ 6:00 pace (10 mph)
800 @ 6:15 pace (9.6 mph)
1000 @ 6:25 pace (9.3 mph)
1 mile cool down
Recovery between intervals was the same time duration of each speed interval. For example 600 was 2:12 recovery, 800 was 3:06, and 1000 was 4:00. The extra mile before my intervals was a visitor that stopped by my treadmill to talk to me right when I was getting ready to go into my first 600. I wanted to tell him to leaving me alone, can't you see I'm working out!? But I was nice and talked to him for a few minutes. I ended up averaging a 7:30 pace during the entire workout... That was lucky! Why do treadmill 6:00 pace seem harder than actually running that exact pace on the track? I wanted to throw-up after each interval!! | 