Start time: 1/18/11, 4:00pm
Location: TJ Community Center
Distance: 2 miles & ~3.25 miles
Average pace: 9:42min/mile & ~8:45min/mile
Total Miles For January: 28 miles
Total Miles For 2011: 28 miles
Has it really been 2 years since I’ve done this workout? Yeesh. Anyway, you open and close with a 1-mile warm-up/cool-down, but the main part of it is:
2 min (fast)
2 min (jog/recover)
1 min (faster)
1 min (jog/recover)
30 sec (fastest)
30 sec (jog/recover)
…for four cycles, totaling 28 minutes. Now, I’m guessing on the pace and distance; I lost track of how many times I went around the indoor track but I know that the fast parts were either at 8min/mile or (usually) less, and the jogging was around the 9:30-9:40 pace. So… a guess. Once it’s nice outside I’ll strap on the GPS as well and get a better read on how far/fast I went. (Or get better at counting.)
My running watch (Timex Ironman Triathlon 100-lap, which I’ve been using since 2001 (although I’m on my second or third one)) has a superb interval timer that you can program multiple phases. So I programmed in the 2/2/1/1/.5/.5 as a six-part interval timer and then told it to repeat at the end instead of stopping.
A similar but not as intense workout I’ve seen involves using a high school track, where you do this through distance instead of time. To try and make the recoveries match the hard runs I think the person made the distance half as much and then walked it. (So based on distance this’d be 2/1/1/.5/.5/.25, with the runs coming first.)