Last night I did a fun interval workout that pretty much smoked me. I’m sore today! (It feels strange to be sore from running; most of the times it’s my lungs that die first, leaving my legs relatively unscathed. But today, I am sore in the hamstrings a lot!)
Here’s what I did. I was on a treadmill – it’s kind of necessary to pull off a run like this. So if you’re looking for a fun and challenging way to step up a treadmill run, BAM. I did this at 1% incline as well.
- warmup: 0.5 mile easy (for me, 5.5 mph)
- intervals: 1:00 fast, 1:00 jog. I started at 6.5/5.5, and then ramped up/down with each progressive interval. So for example, my first six minutes went: 6.5, 5.5, 6.6, 5.4, 6.7, 5.3, at 1:00 each.
I went all the way to 7.5/4.5, and then went back to 6.5/5.5 until I hit 2.5 miles of total distance on the interval portion.
- cool down: 0.5 mi easy @5.5mph
this was hard! I was really sweating at the end, and those last couple intervals at 7.4 and 7.5 mph were hardcore. But I managed to do it without my asthma triggering, and the bronchitis cough afterwards wasn’t any worse than usual.
I now feel like I should have been doing a lot more speed work in preparation for my leg of the relay! But oh well. I’ve been so sick and injured; I have to admit to myself that I can’t do everything.