Tuesday, June 11, 2013

The Sub-60 10K Challenge | Faster

Week 4 - Tuesday

Today's program :

Run 45 minutes continuously with 10 faster pace efforts between 1 to 3 mins, jog recovery. 

This is the first speed workout in the program.  It hurt, but I have to say it was the most interesting 45-minutes of running I've ever done.

7 mins warm up

1 min fast
2 min slow
1 min fast
2 min slow
1 min fast
2 min slow

2 min fast
2 min slow
2 min fast
2 min slow
2 min fast
2 min slow

3 min fast
2 min slow
1 min fast
2 min slow
3 min fast
2 min slow
3 min fast

Then, slow jog and cool down with sun salutations.

So it would seem that Sundays are for long runs, Tuesdays are for speed, Thursdays are steady days, and Saturdays are hills. Loving this mix!






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