I took my running workout inside today. I will admit that I looked ahead at the weather forecast, and it had rain/sleet and snow. No thanks…… 🙂
We had hills on schedule for Run Camp Tuesday. I decided to do some sprints and hills on the treadmill.
Warm up: 1.13 miles total. I walked .13 and ran for 1 mile at about a 10 minute pace. (6.0 mph)
Sprints: .25 miles and recover for .25 miles. Repeat for a total of 3 sprints. ( 7.3-8.4)
Hills: Incline 4% speed: 6.5-7.5 mph. hills for 45 seconds. recover for 1:15. Repeat for a total for 3 hills.
Cool down: 1 mile 10 minute mile pace.
Make sure to challenge yourself during your sprints and hills. My incline of 4% is realistic for the hills in the races that I participate in. If your hills are 10% grade – by all means… take your incline up and my apologies to you. 🙂 More importantly, be safe on the treadmill! This workout can also be done outdoors. It would be easier to do it on a track that has measurements…… and a hill that mimics your goal.
Warm up – 1 mile
Work phase 2 miles
Cool down 1 mile
This took me about 41 minutes total.
*please do this workout at your own risk. Ask a doctor, professional runner, or phone a friend.* 🙂