TGIF workouts :)

 i think you're on the right track, little bit longer every time you go.  At least once a week work in speed/interval training, start maybe with a 2:1 ratio - 2 minutes running hard and 1 minute walking or jogging slowly.  I usually try to spike my heart rate over 155 or so and the recover it under 120 before I start again.   I mix up interval training, sometimes 2:1, sometimes 4:1, sometimes 8:1, essentially I look more at distance so its more like .25 mile, .5 mile or 1 mile.  Couch to 5k essentially does similar.  I have found interval training the biggest bang for the buck in terms of improving cardio performance (and speed for that matter).  

 5 minutes warmup on the stair machine of death, pushed it super hard in a 45 minute spin class (I was about a 1/4 turn away from the wheel not spinning at all for most of it!) and 2.5 mile run on the TM.  Felt strong as heck today

Still working back into shape. Half day at work today so I hit the gym at noon for 2.2 miles on the TM. I started at 6 mph for 4 minutes and increased the speed a tenth mph every minute after that. I got up to 7.2 and had to rest 30 seconds before continuing at 7 mph for the remainder. Not great but it still felt good to pu**** to my cardio max!

3.2 miles on the treadmill in 28:43.

I was told yesterday that my form is all wrong, which might explain why I feel like dying after I run. Have you ever worked with a coach on form or know of any resources that would help?

personal trainer
- tabada workouts after a 4 minute warm up on spin cycle
burpees, plank pulls, sumo squat kettle ball lifts, med ball side throw, stairs
cool down - TM 2.5mph , 2.5% for 15 m inutes

(then went home to unload 250lbs of feed, move 3 bales of hay and clean stalls )

Andrew & McArthur - thanks for the suggestions.  I spent the afternoon reading up on C25K and downloaded an iphone app that will guide me through it.  Going to start tomorrow!

Sarah

 3.31 miles on the treadmill during a trekking class at the Y.

Rest