Notes
Treadmill, Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.
10mi alternating 0.5mi each 6.4mph on 2% Incline and 6.3mph on 3% Incline
Last mile 6.4mph on 2% then 3%, 0.5mi each
Incline Walk 0.5mi on 3-8-4% Inline at 4.3mph (0.05mi each)
Cool-down 0.2mi, 3-0% incline at 4.3-4.0mph
Training Plan Entry
Long
12 mi
Treadmill, Warm-up 0.4mi @4.0-4.3mph for 6:00 minutes.
1mi at 6.4mph on 2% Incline
11mi 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