Yesterday I did my first speed workout. I based it on the recommended interval run from Hal Hidgon.
warm up 1 mile @ 6 mph
run .25 miles @ 7 mph
recover .25 miles @ 6 mph
repeat the quarter-mile set 4 more times.
Hal suggests the speedy quarter-miles be run at the pace you would run a mile race. I picked 7 mph (or an 8:34 pace) because I wanted to start with something I knew I could accomplish. Not being able to finish my first speed workout would be a total downer for the rest of my training. I probably should have run the fast parts faster and the recovery parts slower, but it is a huge mental thing with me that I hate to put the treadmill below 6 mph.
What is your favorite speed workout?
Twin Cities 10 Training Week 2
2 hours ago