Tag Archives: speed workouts

A pattern to build a faster mile

Last year during my run/walk speed experiments I was astonished to discover I could clock a faster mile by walking every fifth minute than by flat-out running. Yesterday my sister and I made a similar discovery during our 30-20-10 speed … Continue reading

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Treadmill ladder pushes boundaries

My son’s been wanting me to try this workout he’s been doing lately where he does a 5-minute warmup jog at 5 mph (12 minutes per mile pace), then 1 minute at 6 mph (10 min. pace), 1 minute at … Continue reading

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Run/walk experiment No. 5: 4 minutes faster on a 5-miler

I figured my pattern of faster times using a 4:1 run/walk ratio would disappear below the 7-mile mark. Not so. My time over 4 laps (5 miles) at the Ossian trail doing a regular run was  54:42:03. Walking every fifth … Continue reading

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