The Sisyphus Session
Warm up (wake up) 10 minutes (8:50ish pace)
Set 1 (8:27 pace):
30 seconds @ 4 percent incline
30 seconds @ 2 percent incline
60 seconds @ 4 percent incline
60 seconds @ 2 percent incline
90 seconds @ 4 percent incline
90 seconds @ 2 percent incline
2 minutes easy (8:34 pace), 1 percent incline
Set 2 (8:27 pace):
30 seconds @ 5 percent incline
30 seconds @ 3 percent incline
60 seconds @ 5 percent incline
60 seconds @ 3 percent incline
90 seconds @ 5 percent incline
90 seconds @ 3 percent incline
2 minutes easy (8:34 pace), 1 percent incline
Set 3 (8:27 pace):
30 seconds @ 6 percent incline
30 seconds @ 4 percent incline
60 seconds @ 6 percent incline
60 seconds @ 4 percent incline
90 seconds @ 6 percent incline
90 seconds @ 4 percent incline
2 minutes easy (8:34 pace), 1 percent incline
Set 4 (8:27 pace):
30 seconds @ 7 percent incline
30 seconds @ 5 percent incline
60 seconds @ 7 percent incline
60 seconds @ 5 percent incline
3 minutes easy (8:34 pace), 1 percent incline
5 minutes cool down, slowing gradually to 9:05 pace
43 minutes-ish...can't remember exactly. 5 miles.
Adapted to the treadmill from the workout found at http://running.competitor.com/2012/02/training/workout-of-the-week-the-sisyphus-session_22493
MAN would I kill to do this workout at the place where they took the picture in the link above. Ugh. Trying to appreciate what I've got--beyond amazing health and strong legs--but seriously, one day I will run in California. One day. And can I just move to Colorado tomorrow?!
Anyway, this was another tough workout, and would have been at any time of the day. It was so tough, though, that it went by quickly. Had to focus pretty hard on getting through it. Now I have to stay hydrated through the day, and try and roll out on my trusty rusty foam roller later tonight after kids' bedtime. Which I am already looking forward to...is that bad?
Definitely try out this workout. If you do the last 90 second on the fourth set, I'll send you a gold star...
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