The Plan:
- Warm-Up (10-20 Minutes):
- Easy jogging in Zone 2 (8:08-8:37/km)
- 5 minutes of running drills
- 5×15-second strides (RPE 7-8)
- Main Set (Repeat 5-6 times, or until the next interval feels unsustainable at the target pace):
- 1 mile (1.6 km) at 10K race pace (6:54/km target)
- 2:30 easy walking/jogging recovery
- Cool-Down (10-20 Minutes):
- Easy jogging (8:08-8:37/km)
- Pre-Workout Fuel: 30-40g carbs
- During Workout: 232 calories per hour from carbohydrates
How It Went:
I was eager to execute this workout, even on the treadmill. I felt well-hydrated and fueled going in. My warm-up lasted about 15-16 minutes at a treadmill speed of 4.0-4.5 mph with a 1.0 incline, followed by some additional dynamic warm-up drills off the treadmill before starting the main set.
Mile 1 felt smooth at 5.0 mph, and I sipped some hydration during the recovery. Mile 2 saw a slight bump to 5.2 mph, and I started feeling the effort. By Mile 3, it became more of a mental battle—my legs wanted fuel, and doubt crept in. I wondered if I could even push beyond this point.
During my next recovery interval, I hydrated and took a GU Energy Gel, hoping to get through at least one more mile. I started Mile 4 conservatively at 4.5 mph, then gradually increased to 5.0, then 5.5, and finished at 6.0 mph for the last few minutes. That was it—I was done after 4 intervals. My legs had nothing left. I walked my cool-down until my heart rate settled into Zone 1.
Final Thoughts:
- I originally planned for 5-6 intervals, but I capped it at 4. Should I be disappointed? Maybe. But considering I fought through fatigue and still finished strong, I know I made the right call.
- Skipped my Garmin HRM-Dual due to inconsistent readings and relied on my watch’s monitor and RPE for pacing.
- My hydration and fueling were on point, though I might take the GU gel earlier next time to prevent mid-workout energy dips.
- Treadmill intervals aren’t easy, but today’s structured approach kept me engaged.
Some days, you push the limits. Other days, you make smart calls and live to train another day. I’ll take this one as a win.