Cassie W.

RNY on 09/13/2006 with William Graber · member since Sep 20, 2006

Need for Speed

Feb 04, 2009

Although I prefer to run outdoors, I've come to appreciate how the treadmill can be a valuable tool in improving my pace.   I've started incorporating regular speed work into my workouts to get used to running faster for a longer period of time.

Today was a 5-miler on the treadmill, including increasing ladder intervals and 400m repeats.  Here's what the workout looked like:
2 miles – 5.9 mph warm-up

4(400m) ladder at 6.2, 6.4, 6.6, 6.8 mph no rest intervals
4(400m) at 8 mph with 200 m RI.

I'm looking forward to meeting with a running coach Saturday to outline a specific training plan to further improve my speed.