The fact that I actually look forward to jumping on the treadmill after a weight routine is kind of crazy to me but last week I did a couple of really challenging, sweat pouring workouts on the treadmill I thought I would share.
1. 5-10 minute warm-up at a slow jog
2. 1 minute fast interval
3. Rest for 1.5 minutes at a slow jog
4. Repeat steps 3-4 until desired distance goal
I did the above steps 1 and 3 between 5.0-5.5 and my intervals were at 7.5mph which is an 8:00 pace. I felt pretty out of breathe by the end of each interval but the 1.5 minute rest gave me just enough time to prepare for the next one. I ran these with a 3 mile overall goal and did 9 intervals in that time including a few minute cool-down.
400 Meter Intervals
1. 1 mile slow jog warmup
2. 400 meter (1/2 mile) interval
3. 200 meter (1/4 mile) rest at fast walk to slow jog
4. Repeat 2-3 until desired distance or number of intervals
I had a goal of 4 repeats and I wanted to complete them at half marathon goal pace so I ran each at 6.7 mph (about 9:00 miles). The intervals wiped me out so the rest were between 3.5-5.0 mph. I ended up running a total of 4 miles.
Let's review last week shall we!
Week of January 9-5, 2012:
Monday: Leg day! - CHECK!
Tuesday: Back, Arms, Abs + 3 mile run - CHECK did 1 minute interval workout above
Wednesday: Chest, Shoulders, Abs +
Thursday: Back, Biceps, Abs + sprints - CHECK did the 400 meter repeats above instead of the prescribed sprints
Friday: Shoulder, Triceps, Calves - CHECK plus added 30 minutes of elliptical
Saturday: REST - CHECK!
Sunday: REST or Yoga - YOGA...I did it! I tried a yoga episode on hulu.com that was great except for the commercial breaks in the middle of poses!
|More reasons to love Hulu Plus - they have about a million yoga programs! Only 7 bucks a month!|
January 16-21, 2012
Monday: Back, Abs and Cardio (cardio = 4.0 mile run on treadmill)
Wednesday: Chest, Calves and Cardio
Thursday: Arms, Abs and Cardio
Friday: REST - I'm hosting a dinner party that evening and have to cook cook cook!
Saturday: Cardio - the program has an hour of cardio on one day so I have NO excuse not to run 6-7 miles
Sunday: Shoulder and Cardio - might forgo the cardio for some yoga
Question: Any crazies out there ever do a long run on a treadmill? Like I said above I'm liking a treadmill more not loving it and the most I've ever gone was 6 miles on one and it was pure torture!