Hi. I just finished s 6 x 2000m workout on the treadmill at 10mph.ive been running 70mpw for the past 10 weeks.
6:31 at 5.5%
6:27 at 6%
6:23 at 6.5%
6:19 at 7%
6:14 at 7.5%
8% at 6:11
Hi. I just finished s 6 x 2000m workout on the treadmill at 10mph.ive been running 70mpw for the past 10 weeks.
6:31 at 5.5%
6:27 at 6%
6:23 at 6.5%
6:19 at 7%
6:14 at 7.5%
8% at 6:11
46 min
Thats a solid looking session I'd say you can go 30:50 and 1:07-1:07:30.
So a straight 12K of running? Maybe 28:30 or so on a fast 10K course.
No, The rest were 2 1/2 minutes between each.
Great Workout more of a solid threshold workout. you defiantly do not lack any problems in that department, as long as you have done some 10-14 milers in single I think you're ready to roll. Good luck
bump
last fall i did 4x2K on the track in 6:14 average (3 min recovery) - ran 31:15/1:08:30 for 10K/HM the next month. i'd say 31:30/1:09 are doable, maybe faster if the first few reps were controlled and you squeezed the pace down comfortably.
i'll bite wrote:
last fall i did 4x2K on the track in 6:14 average (3 min recovery) - ran 31:15/1:08:30 for 10K/HM the next month. i'd say 31:30/1:09 are doable, maybe faster if the first few reps were controlled and you squeezed the pace down comfortably.
His last 4 were at 6:17 average, with shorter rest than you, and with a fairly steep incline....plus two before that and you're saying he's likely to run slower than you?
EXACTLY.
Fasdfhf wrote:
i'll bite wrote:last fall i did 4x2K on the track in 6:14 average (3 min recovery) - ran 31:15/1:08:30 for 10K/HM the next month. i'd say 31:30/1:09 are doable, maybe faster if the first few reps were controlled and you squeezed the pace down comfortably.
His last 4 were at 6:17 average, with shorter rest than you, and with a fairly steep incline....plus two before that and you're saying he's likely to run slower than you?
No way. He will run faster than you. He did 2 more then you and it was a solid session.I am saying 1:07.
A 6:11 mile at 8% equals a 4:33 flat mile (ignoring air resistance).
and i thought my prediction post was dumb LOL!
you're all clueless wrote:
A 6:11 mile at 8% equals a 4:33 flat mile (ignoring air resistance).
So what are you saying he can run? Sub 1:06? How did you figure this 4:33 pace at 8%?
I'll stick to my prediction. Thats 7.5 miles of solid work. I have a 1:07:18 and I would have a tough time with this. So you factor in the heat and inclines very strong workout. Without a doubt.
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