Running series {Two}

Good morning week 3 of Interval training.  Like I promised here is running series two.  Since you completed series one, packed with hills/intervals you will feel like this one is easy.  I hope you are all feeling great and I bet after the next two weeks you will be getting that runners high or feel the need to go run.

Series two will be working on speed training.  Follow this program 3x a week. 

*Its only 15mins. if you feel good repeat workout.

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: TWO

3-5 minute warm up (RS)

30 sec.- PS

1 min- RS

1 min- PS

1 min- RS

2 min- PS *try to up the speed by .1-.3

1 min- RS

2 min- PS *try and match the previous PS 

1 min- RS

30 sec.-SS 

1 min- RS

1 min- SS

1 min- RS

2 min- SS all out sprint 

Here is a little reference for paces
RS= 5.5-6.0
PS= 6.5-7.5
SS= 8.5+ (depending on timing)

Run hard,

XoXo ML