Today, I decided to kick it up a notch, and increase each interval by 0.1 mph for 7 miles (I wanted to hit at least an hour). So I went from 6.0/7.0 mph for the 0.75/0.25 intervals, to to 6.1/7/1 mph, ending with 6.6/7.6 mph for a total of 7 times.
I'm not going to lie — I wasn't sure I could pull this off. I don't think I've run 7.6 mph (a 7:54 minute per mile pace) on a treadmill in years. But I decided eh, f--- it, I'll hold on for as long as I can, and the speed intervals are only for a quarter mile anyway. Verdict: Success! It was a great run and I cooled down feeling great and proud of myself for trying something new.
|This speed workout plotted out.|