Notes
Train Plan: 16 x 200 with 200 Jog Intervals.
Workout is for running efficiency. Cannot run fast. Audible into an elliptical workout that will hit the fast twitch fibers.
1) Walk for 12:00 minutes to warm up.
2) Elliptical for 6:00 minutes to transition from treadmill to elliptical.
3) Workout is 16 x 0:15 seconds fast with resistance / 0:45 second easy intervals with no resistance. Started at resistance level 6, moved up to 9, and even tried a couple of 12s. Best mix of speed (75+ rpms) and resistance at level 6. Finished workout at 6.
4) Walk another 12:00 minutes to cool down.