Wednesday, February 12, 2014

WOW Workout Of the Week Treadmill Hill Intervals

Ugh.  The treadmill.  Or as some say, the dreadmill.  But with the winter that we have had, it has been a lifesaver, or a run saver I guess.  I am one of those people who rarely spends more than 30 minutes on a machine.  I get SOOOO bored.  That changed recently when I had to do several, several, long runs on it for my half marathon training.  But I am happily back to my 30 minute max.  And I do intervals to pass the time. 

This is a running workout.  But you can certainly take the pace down and do the same workout walking!!  Or, obviously, if you are a fast runner you can certainly take the pace up!

Run Me Some Hills Interval Workout

Minutes 0-3
Jog at 5.8-6.0 pace at 0 incline

Minutes 3-4
Increase speed to 6.3-6.5 at 0 incline

Minutes 4-6
Increase speed to 6.8-7.0 at 0 incline  

Minutes 6-7
Increase INCLINE to 5.0, continue at 6.8-7.0 pace

Minutes 7-8
Increase incline to 8.0, drop to 6.3-6.5 pace 

Minutes 8-9
Increase incline to 10.0, drop to  5.8-6.0 pace

Minutes 9-10
Drop incline to 0.0, continue at 5.8-6.0 pace

Repeat 3 times 

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