Notes
Treadmill, 2% Incline.
Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.
6.5@2%(0.5mi).
Hills-Incline 6.5@3%(.2mi),6.4@4%(.2mi),6.4@5%(.2mi),6.3@6%(.2mi),6.3@7%(.2mi)
6.5@2%(0.5mi).
Hills-Incline 6.5@3%(.25mi),6.4@4%(.25mi),6.3@5%(.25mi),6.3@6%(.25mi)
6.5@2%(0.5mi).
Hills-Incline 6.5@3%(.25mi),6.4@4%(.25mi),6.3@5%(.25mi),6.3@6%(.25mi)
6.5@2%(0.5mi),3%(0.5mi)
Cool-down 0.6mi, 3-0% incline at 4.3-4.0mph.
***Hold off on 7% incline for 3 more weeks, build on 6% hill training with increasing mileage from .25mi to .3mi for each % increase with incline over next 3 weeks with total run of 6.1mi.