The 2 x 2 x 2 x 2

It's extremely hot out there these days, so I have taken to running my important workouts on the treadmill. I have no problem with this. I'm not training for a race, and so fitness is my number one running goal right now. I can get nearly double the workout on the treadmill than I can in extremely hot weather. My pace is faster, and I can run a longer distance. So long as I continue to do easy runs outside, I doubt I will feel any adverse impact from all this treadmill running, and in fact will likely get in better shape in the end.

While training on the treadmill, I discovered a neat-O workout that you can do anywhere, treadmill or otherwise. I call it "The 2 x 2 x 2 x 2," and it goes like this:

  • 2 miles at warm-up pace (Heart Rate Zone 1)
  • 2 miles at easy pace (Heart Rate Zone 2)
  • 2 miles at aerobic pace (Heart Rate Zone 3)
  • 2 miles at threshold pace (Heart Rate Zone 4)
If you can manage it, you can do another two miles as a cool-down for an even 10. This is a great workout that requires self-control as well as will power.

As I've said before, I am not a huge fan of heart rate zone training, but in this case, I believe it works. Anyway, this is not a workout that one should do all the time, but it's a nice reprieve if you're looking for something different to do on "fartlek day."

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