- 10.5 minutes/mile for 1.5 miles
- 8.5 minutes/mile 1 mile
- 10.5 minutes/mile for .5 mile
- 8.5 minutes/mile for 1 mile
- 9.5 minutes/mile for .5 mile
- 10.5 minutes/mile for .5 mile
(.25 mile @ 0%, .25 mile @ 4%) - 5 minute cool-down at 4.7/3.7 mph
- 2 minutes stretch
Tomorrow, I might run outdoors with a friend who needs motivation. Hey, could this be my first client?
For more info on training programs, go to RunnersWorld.com, click on the "Tools" link and then click on "SmartCoach" (go directly to SmartCoach now).
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