How I ran sub 2:30 on a regime of low mileage, beer and darts...
Wednesday, February 12, 2014
6 x 1km
Wet and windy outside so the speed session was to be done on the treadmill. I settled on some kms starting at 3:10, and then reducing the pace by a second per km each time. After 6 I was done for finishing with a 3:05. I was starting every 4 mins 30 so I was getting around 80 seconds recovery between each effort. All up 12.0kms with the warm-up and down. Felt fairly comfortable and worked up the customary indoor sweat that you rarely get outside.