Notes
Treadmill, Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.
2mi at 6.3mph on 2% Incline,
2mi alternating q 0.5mi at 6.3mph on 2% and 6.3mph on 3%, then
10mi alternating 0.5mi each 6.4mph on 2% Incline and 6.3mph on 3% Incline
Cool-down 0.6mi, 3-0% incline at 4.3-4.0mph
Training Plan Entry
Long
14 mi
Treadmill, Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.
1mi at 6.4mph on 2% Incline
13mi alternating 0.5mi each 6.3mph on 3% Incline and 6.4mph on 2% Incline
Cool-down 0.6mi, 3-0% incline at 4.3-4.0mph