The goal for today was to work on my running aerobic-threshold conditioning. The purpose is to get myself used to running at a faster pace, for a sustained amount of time. Heart rate should be about 160-165 for the majority of the workout.
With that in mind, I settled on a workout that would push me to run at a strong pace, getting a limited amount of rest, for a sustained distance and time.
Here was the workout (on the treadmill today):
Warmup: 1.5 miles
Main Set: 12 x 0.4 miles: 3min interval
Cool down: 0.25 miles
My mile pace for each of the intervals was (min / mile):
6:40, 6:40, 6:35, 6:35, 6:35, 6:35, 6:35, 6:35, 6:31, 6:31, 6:18, 6:00
Average pace = 6:30 min / mile
I was pretty happy with the results since I would like to get my 10k pace down to 6:30 or under.
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