This infographic is awesome. It really sums up a lot of information about these workouts that are so new to me. I used the section on the Little Method to come up with this workout.
Time (in minutes) Speed (in mph)
0 - 3 6
3:00 - 4:00 9.5
4:00 - 4:15 6
4:15 - 5:15 9.5
5:15 - 6:30 6
6:30 - 7:30 9.5
7:30 - 8:45 5.5
8:45 - 9:45 9.5
9:45 - 11:00 5.5
11:00 - 12:00 9.8
12:00 - 13:15 5.5
13:15 - 14:15 9.514:15 - 15:30 5.5
15:30 - 16:30 9.8
16:30 - 17:45 5.5
17:45 - 18:45 9.0
18:45 - 20:15 5.5
20:15 - 21:15 9.8
21:15 - 22:30 5.5
22:30 - 23:30 9.8
23:30 - 24:45 5.0
24:45 - 25:45 9.5
25:45 - 27:00 5.0
27:00 - 28:00 9.8
28:00 - 29:15 5.5
29:15 - 30:00 5.0
The intervals may seem a little sporadic, and that's because they are! I wanted to push myself during the high intensity intervals, so I sort of changed it as I went along. Sometimes I even went up to 10 mph, but it was never for the whole minute, so I just left that out. For this interval training, I decided I was going to go over 9 mph during my high interval sections (depending on how I felt) and between 5.0 and 6.0 mph for the moderate intensity. I felt like this was a pretty good workout and I think I ran about 3 3/4 miles. It definitely kept me from getting bored!!!!
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