2 Mile Repeats on the Treadmill

Wednesdays tend to be the toughest days for me to fit in a workout before I have to go to work. I attend a Bible Study that meets at the church where I work so I have to get in early to make up for the time that I miss in the middle of the day. That means that Wednesday morning workouts generally have to happen EXTRA early! 

As I was setting my alarm on Tuesday night I made Henri swear to kick me out of bed when my alarm went off because I needed to be on that treadmill by 5:30 if I was going to fit in the 13 prescribed miles, stretch, foam roll, shower and eat all before work. Lucky, my man stayed true to his word and when my alarm started beeping he literally pushed me out of bed with his feet (in the most loving, “I’m doing this for your own good” way possible 😉 ).

I climbed out of bed, pulled on a pair of ProCompression Marathon Socks, laced up my Altra One2 and hopped up on the treadmill before I even knew what was happening.

THE WORKOUT

2 mile warm-up, 4 x 2 mile w/ 2:00 jog recovery, 2 mile cool-down

Goal Pace = 5:55-6:00 (11:50-12:00 total)

I’ve done 2 mile repeats before and they are actually my favorite to do on the treadmill – mostly because the “slower” pace (slower than 400s or 600s) makes me feel less like I’m about to fly off the back of my treadmill – but I’ve never done 4 before! I was a little intimidated by the extra repeat, doing so many miles on the treadmill and that the goal pace wasn’t much different from the last time that I did 3x 2 miles. That time I ran 5:58, 5:55 and 5:52 pace.

I took the warm-up verrryyyy easy @ 7:56 pace then rolled right into the first repeat. I started each 2 mile segment @ 6:00 pace (10.0 on the treadmill) and increased the speed throughout depending on how I was feeling. I wanted to negative split the workout so as the repeats went on I started increasing the speed earlier in the repeat and got down to a faster speed by the end. I kept track of all of my splits on my iPhone – which is really hard to type on while running BTW. haha

Actual Splits = 11:58 {5:59 pace}, 11:56 {5:58 pace}, 11:54 {5:57 pace}, 11:54 {5:57 pace}

Each of the jogging recovery segments was right around 8:00 pace so that my legs were recovered before the next interval and to make sure I made it through all 4 of them! 

2.25 miles of cool-down for 13 miles total and an overall average pace of 6:41. By the end I was a crazy, sweaty mess but man did it feel good to get in a quality workout and double digit run before 7:30 am!

Took a moment outside to cool-down before moving on with the rest of my day.

From INSTA

What time do you usually wake up?

What was your run/workout yesterday?

Valentine’s Day is coming up, does you have something fun planned?