Notes
took my first shot at a fast 5k on the treadmill today. I ran 1 easy mile at 6.0 and then turned the speed up to 7.0 and worked it up to 8.2 (I think).
5k time was 23:51.72 (7:41.8 pace). My goal now is to do some speed work and work that total time down to 21:00. although I know I was running faster then a 7:41 pace if I was outside. last year I was using .95 miles on treadmill = 1.0 miles outside. If I used this then I wouldve ran 3.26 miles in 23:51.72 and my pace would be 7:19.2 pace (or 22:41 for 5k). Either way, I still have alot of work to do to get the speed down. I need to get the speed down so I can run a 25k in 2 hours in May.