Thinking of...the following plan
warm up a mile, stretch thoroughly, do a few exercises, then move to the treadmill for 10 x 400/.25M repeats...with 2 minutes' recovery.
The first two would be at speed 10, with a 8% incline, the highest.
The second two would be at speed 11, with a 6% incline.
The third two would be at speed 12, with a 4% incline.
The fourth two would be at speed 13, with a 2% incline.
The last two would be at speed 14, the higher speed, with a 0% incline.
1st two on setting 10 (~6:00/mile setting): 1:31...feels like 5:02/mile pace equivalent effort
2nd two on setting 11 (~5:30/mile setting): 1:25...feels like 4:51/mile pace equivalent effort
3rd two on setting 12 (~5:00/mile setting): 1:19...feels like 4:42/mile pace equivalent effort
4th two on setting 13 (~4:30/mile setting): 1:13
last two on setting 14 (~4:00/mile setting): 1:07
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