The Preface

This post is a preface to my next post, which is a long overdue update on my thoughts on treadmill running. Here I present to you 10 of the better run workouts I did back in 2013. All of these workouts were done either on pavement or on the track. I will just present the data here, and then make some comparisons and draw conclusions in my next post. I wrote the workouts out using my shorthard workout terminology. Just in case it’s not clear, the first one is to be read like this:

“February 13th: 6 kilometer warmup, to three by 3 kilometers with three minutes recovery in between each, where I went 9:26, 9:29, 9:34, to 5 kilometers cool down. “

Here is the data:

February 13th: 6k w/u to 3x3k w/3mR (9:26, 9:29, 9:34) to 5k c/d.

Mar 10th: 5k w/u to 3x5k w/5mR (15:51, 15:34, 15:24) to 6k c/d.

April 9th: 5k w/u to 4x2k w/3mR (6:10, 6:16, 6:05, 6:13) to 4x1k w/3mR (2:56, 2:55, 2:54, 2:55) to 7k c/d.

April 25th: 5k w/u to 2x5k w/5mR (15:53, 15:54) to 2x3k w/3mR (9:27, 9:32) to 5k c/d.

May 16th: 5k w/u to 3k w/3mR (9:21) to 10x800meters w/2mR (2:20, 2:19, 2:18, 2:19, 2:21, 2:19, 2:21, 2:18, 2:20, 2:22) to 2k (6:34) to 6k c/d.

May 19th: 5k w/u to 2k w/3mR (6:24) to 2x1mile w/3mR (4:51, 4:46) to 5k w/5mR (15:35) to 2x1mile w/3mR (4:51, 4:49) to 7k c/d.

May 23rd: 5k w/u to 5k w/5mR (15:45) to 1mile w/3mR (4:41) to 6x400meters on 200meters jog (66, 66, 65, 65, 65, 65) to 3k (9:26) to 4k c/d.

June 4th: 4k w/u to 3k w/3mR (9:11) to 4x1k w/3mR (2:53, 2:54, 2:54, 2:53) to 4x400meters w/2mR (63, 63, 62, 61) to 3k c/d.

June 12th: 6k w/u to 5k w/5mR (14:52) to 5x800meters w/2mR (2:18, 2:16, 2:18, 2:16, 2:13) to 3k c/d.

June 29th: 5k w/u to 8x1k w/3mR (2:55, 2:54, 2:54, 2:54, 2:54, 2:54, 2:53, 2:55) to 4k (12:39) to 4k c/d.

In a few days I will post my updated thoughts on treadmill running. Thanks for reading!