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I run 9-10 miles at a 6.5 mph pace once per week. This usually gets me over 1000. On the other workout days I get about 800 by running 5-6 miles at a faster pace or simulated hills on a treadmill. On these days I also do weights prior to the run for about 25 - 30 minutes (2x week). On 2 days I do one of the easier Insanity…
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Hydration is very important in running. As odd as it may sound, your urine should be the color of lemonade. I try to stop the sodas (too much sodium) and drink a little more water when I'm training hard. For 3.1 miles there's no real need to use gatorade or gel packs. You also may want to start off in the back of the group…
