I took Sunday off, after all. I did do some light running/basketball late in the day, but not enough to consider it a workout. Tonight (Monday) I ran my 3 mi on the treadmill. My goal was 20:30. I did 20:44.
When I run on the treadmill for time, I normally run a half mile or so warmup, then straight into the 3 mi - i.e., a running start. In the 3 mi, I usually run negative splits - continually increasing the speed as I go.
Tonight, I ran the half in 4:00, or an 8 minute mile pace. Just before I got to the 0.5 mile mark, I increased the pace to 6:59 min/mi (8.6 mph). Each half mile, I increased the speed by 0.1 or 0.2 mph, so when I hit the 2.5 mile mark, I was running 9 mph (6:40 min/mi). Although my goal was to run through to mile 3.5 (since my first half mile was warmup), I was waning at mile 3. I got to 3.25 and hit the cool down button. Had I kept the pace through to 3.5, my final 3 miles would have been 20:24.
My mileage should be between 15-20mi/wk in this initial phase. My program will be to do 3mi three times each week, one medium length run (4-6mi), and one set of intervals (2.5-3mi). For the 3 mile runs, two will be in the 21-23min range, and one will be high intensity, with a targeted time. For intervals, I will alternate between 1/8 and 1/4 mile high intensity runs, with 1/8 or 1/4 mi jogs between. The runs will be at increasing speeds, starting at 10mph and peaking at 12mph, while the jogs will be at 7-7.5mph.
Tomorrow: Intervals.
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