You need the strength of a bull to run this drill, but why do I call this run “The Bull”? Well when you chart your speed against elapsed time, the face of a bull appears. If you want a real butt kicking workout today, try this run for a change:
| Pace | Recommended Speed (mph) | Elapsed time |
| Warm up | 4.0 | 0:00 – 2:00 |
| Easy run | 6.5 | 2:00 – 5:00 |
| 10k pace | 7.0 | 5:00-8:00 |
| 5k pace | 8.0 | 8:00-10:00 |
| Sprint | 9.0 | 10:00-11:00 |
| Recover | 6.5 | 11:00–13:00 |
| Sprint | 9.0 | 13:00-14:00 |
| 10k pace | 8.0 | 14:00-16:00 |
| 5k pace | 7.0 | 16:00-19:00 |
| Easy run | 6.0-6.5 | 19:00-23:00 |
| Cool Down | 3.5-4.0 | 23:00-25:00 |
Great workout for the treadmill! As a dedicated runner and one that move from SoCal to the Midwest where there are actually seasons, yuck, I have spent my fair share of treadmill running. I'm going to give this a try as variety is always a good thing.
ReplyDeleteNice blog. Check mine out and follow me on Twitter if you'd like: @fitforamom
All the best,
Jamie