|short run #1||ping pong||ping pong||short run #2||rest||long|
"The treadmills: the blue zone"
"The spinning bikes: the red zone"
- For workout one, I can bump the speed up to 7.5 mph or 8.0 mph and start from 20 minutes again (or until my HR goes in the red zone) to build speed.
- And I can simply run for longer for workout two. For example, back in May before I lost my fitness, I tapped out a 1 hour 45 minute run at 7.0 mph (see A half marathon). Alternatively, it's better to do the longer run outside (as soon as it dips below 95-100F in the afternoons in Tucson).