• Week 1
    Print Week

    • Day 65

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