New Training Run

Today I tried something different. Its come to that point... the one where I've realized that in order to get better PRs, I must really step things up. Run run run, that's been my plan... but now its time to put more emphasis on speedwork, rest, tempos, and all those other specific type runs.

So today I tried one out.

The point is to split your goal race distance into smaller segments and take rest breaks in between intervals and preform the running segments at race pace.

Here's how I did it...

2 mile warm-up at 7.2 mph
3 miles at 8.6 mph
5 minutes rest
3 miles at 8.6 mph
6 minutes rest
3 miles at 8.6 mph
1 mile cool down at 7.2 mph
= 12 miles total.

Verdict:

This was a very hard run to complete! Goal race pace for 9 miles is difficult to do on a treadmill, without the actual race day anxiety and adrenaline.
I will definitely be adding this run to my training. We'll see if the effort pays off.