Treadmill. Ran slow first mile to warm up. Ran 10x400M with slow 200M between each. The sprints were 10 miles/hour or a 6:00 mile pace. I would like to increase the speed to about 10.9 miles/hour or 5:30 mile pace. Once I've obtained the speed, I'd like to add a couple quarters from time to time. It'll probably be good to mix this speedwork up with a combination interval training (e.g. 400/800/1600/800/400) in order to prevent encountering a rut. I'm the king of ruts. I ran a little over one mile of recovery and then ran out of time after completing 6 miles. I can't remember the total time. I think it was about 50 minutes. | 