Wednesday, October 22, 2014

Tempo Progression Run on the Treadmill

I traveled to Tulsa, Oklahoma earlier this week for work and that meant only one thing: treadmill workout at the hotel gym. 

Whenever I'm able to, I like to run the same day I fly into a new city. Ideally I run outside, which is my way of seeing the sites and getting the blood in my legs recirculating. But, since daylight was running out after I arrived, I hit the hotel gym for a treadmill session. Just a few minutes after warming up my legs felt surprising fresh. I'm still in the early phases of getting back into training, so most of my workouts have just been whatever I feel like doing on that particular day.

I felt great on this particular day. On the fly, I came up with this progression tempo run. It will definitely find its way back into my training down the road.


(Everything at 1% incline)

20 minute warm up (build to about 30 seconds above lactate threshold, LT)

Alternate 5 minute work intervals and 5 minute recovery intervals as:
  • (4) Work Intervals: #1 @ marathon pace --> #4 @ 5k pace (decrease by ~10-15 seconds every other 5 minutes)
  • (4) Rest Intervals: #1- 45 seconds slower then work interval --> increase pace by same amount work intervals are decreased  

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