Ever been a little short on time but need to pop in a quick, specific workout?
So Thursday evening I had some plans and there was about an hour and a half to get in a real good workout (I’m cramming for race weekend) after work. I said to my boss/coach I want to run under 32:00 for 10k, hit me with a workout! I love the creativity of his workouts and he thought for about a second and said ok I got one, whipped out the calculator and came up with this:
4 x (1k @ 3:10 m/k, 1k @ 3:30 m/k)
So that’s back to back 1 kms at that specific pace, rest after the first set 1 minute at 4:oo m/k, after second set 45 seconds at 4:00 m/k and then 30 seconds at 4:00 m/k for the final ‘rest’. If your thinking that must have felt harder and harder all the way through…it did.
Now the major problem I encountered was that at that speed and with a 1% grade the treadmill starts to do a funny thing. The entire machine walked about 10 feet across the room and I had to jump off during the rest and wheel it back to the other side of the room! Ridiculous right?! It was nice to have that on my mind though because it certainly helps you forget the hurt of the workout.
Anyway workout completed and one step closer to my goal, 2 weeks today! Hope everyone’s training is going great.
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