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Two choices today:
12/3/30 – Set your treadmill to 12% incline with your speed at 3 mph and hike for 30′ Hiking is a fantastic way to improve your running.
Second choice:
10′ at a very easy pace increasing speed by .2 every 2′
10′ at a very easy pace increasing incline by 1% every 2′
2′ Easy
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Change incline to 4%:
20′ as build each 5′. Last 5′ should feel like a mod-hard effort.
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20′ Easy at 0% incline
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