Speed workout should be done on a track not treadmill...with that said I needed to do 8x600x400. The TM at the gym doesn't have the little track picture like some so I did 8x.4x.25 which is a little long but it was a number I could do in my head as I ran. 3 mile warm up 22:30 5.2 (31:05) I used 10.9 (5:30) as .4 and 9 (6:40) as .25 for my speed and float. It got pretty hard on the last one. I know I'm having trouble when I have to count to take my mind off whatever is going on. Which brings me back to why I like a track better. I can at least have a visual to focus on instead of the wall. At least I hit my splits perfect I guess. 3 mile cool down 22:30 One thing I think is funny about the Hanson's plan is that you have to read the fine print on the bottom that most runs should have a WU and CD so it adds quite a bit to their recommended mileage. I think it would be better stating the WU/CD in the plan and use actual mileage so people know what they should be doing. I really need a house........... | 