August 4, 2004
first speedwork in a while
I haven't run intervals since I was in high school, and now I remember why I haven't done them in so long...they are very, very difficult!
1.5 mile warm-up (10 min/mile)
6 x 400 m (on a treadmill - excellent pacing, but hell on your stride), with a 200 meter jog between intervals
1 mile cooldown jog
Posted by vanr0033 at August 4, 2004 8:12 AM
the Bierman track is open in the mornings for everyone to use, and is generally deserted 'til about 9am.
If you have a countdown timer on your watch set it to go off every X seconds, where X is your pace for each 100m in the 400m.
You get the pace judgment without the weird stuff treadmills do to your stride.
Thanks for the message! I'll have to check out Bierman when I get back to the Cities. Out here in the Badlands, there is no track (I supposed I could use a GPS unit to measure out 1/4 and 1/2 mile stretches or road).