Belated Merry Christmas!!
Week 4 of the treadmill/hill build up for the Publix 13.1!
Treadmill Pace calculator
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)
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!