Amilcar Herrera

Here is the training (workout) performed this morning:

I only did running but I am planning on swimming for 40 minutes this evening or tonight.

This is my secret to improve speed and endurance…

- 0.125 miles warm up (3.0 - 3.2 mph)
- 4.75 miles run (7.2 mph)
- 0.125 miles cool down (3.0 - 3.2 mph)
- 5 sets of HIIT:(High intensity interval training)
1 set of “my normal HIIT” is:
* 0.125 miles at 9.2 - 9.4 mph (sprint)
* 0.125 miles at 3.0 - 3.2 mph
- 2 long sets of HIIT: this is my secret

1 set of “long HIIT” is:
* 0.25 miles at 9.2 - 9.4 mph (sprint)
* 0.125 miles at 3.0 - 3.2 mph
TOTAL RUN: 7 miles. Time to finish 1 hour, 9 minutes

I felt great when I finished

Keep on training!!

Amilcar