Subject: RE: Use your BT training logs!No secret, but I'll share with you what worked for me. 1 day a week I run on the treadmill 30-45 minutes and do a workout, I call "speed ladders", 1 day of tempo and 1 day of running long. I was doing a 2-hour long run up until about 5 weeks ago, but life happens, now I'm starting to run long again. Speed Ladders: Basically warm up for a few minutes and then increase the speed by .2 or .3 every minute or 2, until I get to a speed where I'm sprinting but not holding onto the treadmill to remain vertical! Then I bump the speed down by .2 or .3 every minute or 2 until I get to a jogging pace. Repeat cycle one or 2 more times and cool down. Tempo: I run this at hard but comfortable pace, does that make sense? This tempo run started as me just wanting to run the whole distance without having to stop! Long run: I use walk breaks in my long run. Usually a ratio of 9:1, 9 minutes of running/1 minute walking, repeat cycle for 2 hours. The pace is slow, if I were running with someone I would be able carry on a conversation without huffing and puffing. That's my "secret" I'm not a coach, but this plan is working for me! Abbie |