Byran and anyone else that might be interested. Here is what my workout was today. For a treadmill workout it's pretty normal:
1 quater mile, 3 mph which is 20 min per mile
1 quarter mile, 3.5 mph which is 17 min per mile
1 half mile, 4.0 mph which is 15 min per mile
1 mile, 4.5 mph which is 13:20 min per mile
1 mile, 5.0 mph which is 12 min per mile
1 half mile, 5.5 mph which is 10:54 min per mile
1 half mile, 3.0 mph to cool down
As you can see I start easy to warm up, then steadily increase till it becomes challanging, then a slow cool down. When I race I warm up good then I go our at sub 11 min and just try to maintain pace and concentrate on not slowing down. About one a week I'll do more speed work.
Then a good calistetics and stretching routine with some of AmyBeth's pilates mixed in, my side bends and squats are with light weights. Total workout is 2 hours.
When I go outside I usually go 4 to 5 miles at a brisk pace which usually turns out to average around 12 min per mile.
Walking Panda