View Workout (Debra Hancock)
Speed intervals
June 20, 2017 (Morning)
Exercise Type: Run
Comments:
If and only if everything is feeling good and you can get this in by tues., the looking for a shorter speedier one, but again, it's only IF you have the time, energy and health!!
For this one I want us to go by distance...there will be walking in between because I am really looking to get some quality speed work in
You can play around with speeds but here is what I am looking for:
Warm up .5 miles easy
Run .5 miles fast (maybe start at 8ish pace and see how that feels)
Walk .1
Run .4 miles fast either maintains speed or picking it up a notch each interval after)
Walk .1
Run .3 miles fast
Walk .1
Run .2 miles fast
Walk .1
Run .1 miles fast
Walk .1 miles
Finish with an easy 1 mile easy cooldown or whatever iyou have time for.
I don't need the exact splits for each walking interval but if you cAn give me The ones for the run pieces that would be great!
Again this is a true speed workout so don't be afraid to push the envelope a bit knowing you have a pretty good walk in between intervals.
-----Didn't run this one due to foot pain