Notes
Treadmill, Warm-up 0.4 mi @4.0-4.3 mph for 6:00 minutes. 2% Incline:6.3 mph-1 mile, 6.5 mph-1 mile, 6.7 mph-1 mile
Hill Walk; 0.1 mi ea 3%-8%-3% for 1 mi, then 0.05 mi 3%-12%-3% incline for 1 mi. at 4.4.- 4.0 mph, total 28:00 minutes
Cool-down 0.2 mi, 3-0% incline at 4.0-3.0 mph
Training Plan Entry
Tempo
4 mi
Treadmill, Warm-up 0.4 mi @4.0-4.3 mph for 6:00 minutes. 2% Incline:6.3 mph-1 mile, 6.5 mph-1 mile, 6.7 mph-2 mile
Hill Walk; 0.05 mi ea 3%-12%-12%-3% incline x2 (2 mi), at 4.4.- 4.0 mph, total 28:42 minutes
Cool-down 0.2 mi, 3-0% incline at 4.0-3.0 mph