Speed Work

Let's start incorporating speed work into our schedule.  So, here is how you do it.  Do your normal warm up and then start running at your normal pace for 5 minutes.  After the 5 minutes is up, take your speed up at least one point over what you normally run.  For example, if you normally run at a 6.0 on the treadmill take your speed up to at least a 7.0 and run at the speed for one minute.  After the minute is up take your speed back down to your normal speed and run for 5 more minutes.  Repeat until your mileage goal is reached.  Do this on one of your short run days.  We'll start out with one day a week for now.  Good Luck!