Paces for speedwork on treadmill

seif0068

I am training for my first 10k in April and my first half marathon in June. I'm doing some speedwork (mostly on the treadmill) but have no concept of how big a different there should be between my "easy" and "hard" speeds. I think I've been doing a good job of listening to my body and just got a heart rate monitor so I can use that to better gauge what my pace should be.

So with that said, what I'm looking for here is to hear from folks who do speedwork, how big a difference there is between your easy and fast speeds? Here's a sample of what I did last night - basically a walking warm-up, easy job, then alternating minutes of my jog pace and then progressively faster paces, then ending with easy job and walking cool-down. Experienced runners, does this seem legit?

5 minutes: warm up (walking)
10 minutes: 5.5 mph
1 minute: 5.8 mph
1 minute: 5.5 mph
1 minute: 6.0 mph
1 minute: 5.5 mph
1 minute: 6.3 mph
1 minute: 5.5 mph
1 minute: 6.5 mph
1 minute: 5.5 mph
1 minute: 6.8 mph
1 minute: 5.5 mph
1 minute: 7.0 mph
1 minute: 5.5 mph
1 minute: 7.3 mph
1 minute: 7.5 mph
6 minutes: 5.5 mph
5 minutes: walking cool-down

seif0068

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