Since I woke up late and had to get to work early, again I missed my morning run but got back early in the evening and made it to the school track at 6:15 pm. The track (the one I run on is synthetic) is much easier on your feet and there are no hills. So, this is a good place to try to improve your speed. As I blogged earlier, I am following the FIRST program (http://www.furman.edu/first/fmtp.htm) for the tempo and track runs. Here is a breakdown of the runs that I did today on the track.
Warm up Easy 1 mile: 9 min
Interval Speed 2 miles : 14 min 40 sec
Interval Speed: 800m : 3 min 35 sec
Interval Speed: 800m : 3 min 30 sec
Cool Down Easy 2.5 miles: 23 min
Here are the stats from the GPS watch:
Activity | Type | Activity | Type | Miles | Time (HH:MM:SS) | Avg. Pace (min/Mile) | Avg. Speed | Calories Burnt | Avg. Heart Rate | ||||
Morning | Morning | Evening | Evening |
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None | None | Running | Track - 1 mi warmup-400m jog - 2 mi - 800m jog - 2x800 - 400m jog - 2.5 mi cooldown | 6.51 | 0:54:01 | 8:17 | 7.2 | 9.8 | 156 | ||||
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