Today I decided to do 1,000's on the treadmill to work on my speed and turnover.
I started out with 2.5 miles for the warm-up and then I started the beast.
What I was told was that a 1,000 is about a .62 distance on the treadmill so I wanted to do between 7-10 of these. After each I was only allowed a 2:00 rest and that was an active jog at 8:00 min pace. I am use to doing just a 2:00 min rest just by standing there, so trying active rest was much harder than I thought as I had to keep moving not just stop completely.
1st was 2:43
2nd was 2:51
3rd was 2:50
4th was 2:47
5th was 2:50
6th was 2:49
7th was 2:50
The last 2 were really hard and I struggled to stay focused. Treadmill said that this pace was between 4:30 and 4:40 so that is good I guess. I just hope I can push through my races like I do work outs like this. If so I will see over a min and half drop in my half time and another 4 min or so dropped in my marathon time. I checked my heart rate after a few of these runs and it was about 180 so that is a plus, getting my body use to having a higher rate rate especially for long periods of time will pay off greatly in my races.
Work out = about 7000 meters so around 4 and half miles
Rest in between sets= about mile and quarter
Cool down was about 2.5 miles
Total around 10.5 miles today
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