• Week 1
    Print Week

    • Day 66

    RUN
    • Time: 50m
    • Distance: 6.00 miles
    • TREADMILL:
    • 1 - Start well below LT and gradually build speed over 1 mile to slightly under LT (grade 1%).
    • 2 - Next mile stay at same pace and grade.
    • 3 - Next 2 miles, maintain speed:
    • - 2/10 mile @ 5%
    • - 2/10 mile @ flat
    • - 2/10 mile @ 4%
    • - 2/10 mile @ flat, etc
    • - on down to 2/10 mile @ 1% & 2/10 mile @ flat. 4 - Next mile, decrease speed by .5 mph and alternate between 3% and flat by 1/10 mile.
    • 5 - Last mile gradually decrease speed on flat.
    • *Concentrate on turnover - when it gets tough due to increased grade, faster turnover, not longer strides.