10.25 miles 1:20:00 7:48 average per mile
15 minute warm up
3- 15 second strides
15 minute tempo @ 9.8 mph 6:10 pace
5:00 flat recovery
10 x 1:00 hill repeats @ 8% Incline @ 8.5 mph = 5:44 mile pace
2:00 rest in between each of these. The treadmill would take
28 seconds to reach the 8% incline from the 0% setting. So
I would not start the 1 minute on till it stopped going up.
This made these even harder as I was running nearly 1:30 on
each of these.
10:00 cool down
This workout was totally new to me and practically killed me.
Only did this workout because coach told me to do it. I don't think
I would have been able to do this workout without the push.