Workouts like this remind me of doing hill repeats at Kennesaw Mountain in prep for the Hogpen Hill Climb race. Now today's workout won't be as long as the 15-20' runs up Kennesaw, but it's a small dose.
Treadmill Pace calculator
Week 9: Bumping up to 5' repeats!
1 mile, mostly mellow - 2:00 slower than goal pace
Main Set: x3
5' @6.0mph and 6% incline (8:02 pace)
5' @5.8mph and 0% incline to recover, you can bump back up to 6.0mph the last minute if you'd like, but otherwise take advantage of the recovery portion.
(30' main set)
1/2 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!