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Treadmill Intervals/Hills wk4: Daily Workout 12.26.17

December 27, 2017

Belated Merry Christmas!! 

 

Week 4 of the treadmill/hill build up for the Publix 13.1! 

 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

 

Warm up: 

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

 

Main Set x4 - dropping the pace work since we've started doing that on Thursday and going with hills only! 

3' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

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

(28' main set) 

 

Warm down

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

 

- Roughly 45ish' 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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