It was rainy and dreary last night with a chance of lightening so I skipped my TNT group run in the park and instead headed to the gym. When I got there I realized I forgot my sports bra but luckily the Equinox shop had a Lululemon one I’ve had my eye on, the Free to Be Bra. I’ve been holding back since I don’t really need another sports bra, but now I had no choice, I had to buy it. It’s so cute and actually supportive enough for my run (even though I’d probably wear it for yoga in the future).
So cute, right? But oh yea, that’s not what I’m here to talk about. I’m here to tell you about my run!
I went for a 5-miler on the treadmill and because I was skipping a hill-focused practice I made sure to include an incline. My routine included quarter of a mile (.25 on the treadmill) pickups, switching off between increased incline & increased speed. In 5 miles I was able to do 8 intervals. Below I’ve written out a routine for you to try, including 6 intervals over a 5-mile run. Feel free to cut down the recovery time in between the intervals if you either want to include more intervals or make it a shorter run overall (unless otherwise noted, incline is set to 0)
Here’s the routine:
- 0-1 Mile: Warm Up (Speed 6.6)
- 1-1.25 Mile: Speed Interval 1 (Speed 7.6)
- 1.25-1.5 Mile: Recover (Speed 6.6)
- 1.5-1.75 Mile: Hill Interval 1 (Speed 6.6, Incline 3%)
- 1.75-2 Mile: Recover (Speed 6.6)
- 2-2.25 Mile: Speed Interval 2 (Speed 7.8)
- 2.25-2.5 Mile: Recover (Speed 6.6)
- 2.5-2.75 Mile: Hill Interval 2 (Speed 6.6, Incline 4%)
- 2.75-3 Mile: Recover (Speed 6.6)
- 3-3.25 Mile: Speed Interval 3 (Speed 8.0)
- 3.25-3.5 Mile: Recover (Speed 6.6)
- 3.5-3.75 Mile: Hill Interval 3 (Speed 6.6, Incline 5%)
- 3.75-5 Mile: Recover & Cool Down (Speed 6.6)
