Mile Intervals

Scheduled: 7 miles
Actual: 7 miles
Time: 1:22:02
Pace: around 11:45 minutes/mile

Wednesday I covered Jack’s Shift at the gym, which was great because I had no excuse to not get in my long weekday run. I wrote out my intervals on an index card, and jumped on the treadmill. Here’s the workout:

1 mile warm up – 13:30 minutes
Cleared the treadmill and started the core workout

Miles 0-.5 @ 5.0 mph
Miles .5-1.5 @ 5.3 mph
Miles 1.5-2 @ 5.0 mph
Miles 2-3 @ 5.4 mph
Miles 3-3.5 @ 5.0 mph
Miles 3.5-4.5 @ 5.5-6.0 mph
Miles 4.5-5 @ 5.0… All of which came to 5 miles in 57:03 minutes (which is less than 11.5 minute miles)

1 mile cool down – 12:32 minutes

Over all not a bad run at all. The treadmill did NOT defeat me this time and as a bonus I listened to the ENTIRE Legally Blond soundtrack (which I LOVE).