The Good, The Bad, and The Ugly

If you live in the northeast, as I do, you are probably unable to do any running outside.  Apparently mother nature has released her wrath on us again.  I recently found this speed training work out for the treadmill.  It is called The Good, the Bad, and the Painful.  Here is the meaning behind the title, The good = sustained running at goal pace; The bad = sustained running at goal pace since the treadmill doesn’t allow you to slow down; The Painful = 3-2-1 minutes faster than goal pace.”

—Warm up at an easy pace for 5-10, then increase speed to goal pace
—Run 6 minutes @ goal pace, recover at easy pace for 3 minutes
—Run 4 minutes @ goal pace, recover at easy pace for 2 minutes
—Run 2 minutes @ goal pace, recover at easy pace for 1 minute
—Run easy for 2 minutes
—Run 3 minutes @ pace that’s slightly faster than goal pace, recover for 1.5 minutes
—Run 2 minutes @ slightly faster pace, recover for 1 minute
—Run 1 minute @ slightly faster pace, recover 30 seconds
—Cool down for at least 5 minutes.

- See more at: http://anothermotherrunner.com/the-good-the-bad-and-the-painful/#sthash.83FigRwL.dpuf