3-2-1

I reluctantly dragged myself to gym to do this speed workout on treadmill. Its simple & very effective workout.

- Warm up for 15 mins,
- Run for 3 mins @ 10K speed 1 min easy run
- Run for 2 mins @ 5K speed 1 min easy run
- Run for 1 Mins @ 1K speed 5 Min easy run
- Cool down for 15 mins

The whole cycle takes 13 mins & it for 1 hour

I quickly warmed up for 15 mins running at 6miles/hr pace & set the speed for various level at,
- 7 Miles/Hr for 3 mins
- 8 Miles/Hr for 2 mins
- 9 Miles/Hr for 1 min
Cool down for 15 mins at 4 miles/hr

The speed i adopted has no releveance with my 10K, 5K, 1k speed. Actually speaking, i do not even know my speed for these distances. Been long time since i stopped clocking speed. I wanted to go slow(comfortable speed) in this workout.

Considering my endurance base has increased last year, i will pursue speed workout diligently as part of 2009 Summer training. I will be about 7-8 months before i could reap its benefit.

Until then, run hard and smart.