Variation Run

VARIATION RUN:

I love this workout because it keeps my body guessing. It's easier to do on a treadmill, but if you have a 1/2 mile incline available go for it. This is the last workout I'm doing before tapering for an upcoming marathon. I've listed the pace type, along with what pace I ran at. 

4 mi warm up - easy pace - 8min/mi - 0% incline

1 mi - ease in pace - 7:40min/mi - 1% incline

1 mi - relaxed tempo pace - 7:30min/mi - 0% incline

1/2 mi - relaxed tempo pace - 7:30min/mi - 1% incline

1/2 mi - strong tempo pace - 7min/mi - 0% incline

----rest 1 min---- (water, shake out legs, stretch, etc)

1/2 mi - half marathon race pace - 6:40min/mi - 0% incline

1/2 mi - strong tempo pace - 7min/mi - 1% incline

1/2 mi - 10k race pace - 6:30min/mi - 0% incline

1/2 mi - 5k race pace - 6:15min/mi - 1% incline

1/2 mi - mile pace - 5:56min/mi - 0% incline

1/2 mi - easy cool down pace - 8min/mi - 0% incline


Try it out! :) 

HAPPY RUNNING! 


Lori NedescuComment