This week, my coach included a treadmill workout on my schedule that started slow before transitioning to a big climb leading to a fast finish. This is what it looked like on paper:
2 mile warmup @ 3 percent grade (HR under 130)
2.5 miles sustained effort @ 10 percent grade (HR under 150)
2.5 miles flat tempo effort @ 7:45 pace (HR under 150)
Total: 7 miles w/ 1,700+ feet of climbing
What made this run useful from a training perspective was that it mimicked what I’ll find at JFK 50 in late November. The workout’s 3-part structure allowed me to practice the transitions between running, climbing, and back to running while sustaining various levels of intensities. All of which proved to be quite a challenge.
For paid subscribers, we break down each section of the workout from warmup to monster climb to fast finish.