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Treadmill Intervals/Hills wk3: Daily Workout 12.19.17

December 20, 2017

Week 3 of the treadmill/hill build up for the Publix 13.1! 



Treadmill Pace calculator

Week 1 

Week 2



Warm up: 

1 mile, mostly mellow - 2:00 slower than goal pace


Main Set x6


2' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal while only have to change one thing, the incline - this will get faster down the road, as it gets closer to 5-10k pace, but this will do for this week)

3' Easy, back at 6.0mph and either 0 or 1% incline. 


2' @1% incline and 8.0mph (think more of a 5k interval) 

3' Easy, between 5.8 and 6.0mph at zero to 1% incline

(30' main set) 


Warm down

1/2 to 1 mile easy warm down, getting slower as time goes on. 


- Roughly 45-50' set for myself. Adjust as needed and use the Treadmill pace calculator to find the speed and incline that is best suited for you! 

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