08/07/2025
try my speed workout, but make it even harder and do it on the treadmill 😅 I try my best to do my long & speed runs on the road because it’s where I actually race, but when I get it done indoors it forces me to hit the dang paces! And I have zero excuses—I can’t blame it on weather, traffic lights, wet roads (although I almost slipped several times from my own sweat during the last several reps of these lol).
I use the treadmill pacing— so I just set it and stick it out. My watch also gives me the option before every rep to select the TM speed so it kinda calibrates the pacing.
3 rounds:
800m @ 10.0 + 2 min rest
4x 400m @ 10.5 avg + 1-1.5 min rest
200m @ 11.0 + 2 min rest
(rest = walk)
With warm up and cool down I got to 9 miles total! I can’t remember the last time I did this long of a workout 🤪 must mean there’s a race in the very near future.
Interval speed sessions 👉🏼 road, track or treadmill?
