A weird side-effect of the blistering cold and gusting winds beating up the D.C. area this week: The weather actually forced me to do my first speed workout since … well, let’s not go there. The forced workout came after I spotted a terrible little snow tornado out my window right before my lunchtime five-miler. I headed to the treadmill instead, where I did the following:
1X1 mile at 7:30-minute-mile pace
2X .5 mile at 7:15-minute-mile pace
4X .25 mile at 7-minute-mile pace or below (the last one was more like 6:30-minute-mile pace).
This was a change from my standard treadmill speed workout, 3 X 1 mile at 7:30-minute-mile pace, and it felt great! Let me clarify: After it felt terrible and demoralizing and exhausting, it felt great—which is sort of what we’re going for with speed workouts, right?
What’s your go-to speed workout? Do you have different ones for the treadmill and track (I do mile repeats on the treadmill and Yasso 800s outside)?