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Treadmill Tuesday- Its Race Season!

by Kelly Berger
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Its Racing Season… and that means I try to take my focus during treadmill runs to also benefit my outdoor style run and make me stronger with distance. I still work on sprints and speed but this one I am going to share with you touches on it all!

Warm up with a 5 minute JOG. Whatever that speed is for you.

Round One:ย 1/2 milers

Run 1/2 mile – Pace should be something faster then your jogging pace but not faster then your all out sprint.

Walk 90 seconds

Run 1/2 mile

Walk 90 seconds

Round Two:ย 1 min Sprints with Incline bumped in the middle of sprint

Sprint for 1 min – Speed 9.0ย  BUMP INCLINE TO 3 at the 30 second mark of the sprint

Step off and recover 30 seconds

Repeat 5X

Round Three: 1/4ย milers

Run 1/4 mile – Pace should be something faster then your jogging pace but not faster then your all out sprint.

Walk 60 seconds

Run 1/4 mile

Walk 60 seconds

Run 1/4 mile

Walk 60 seconds

COOL DOWN

5 mins jog into a walk

 

Happy Race Season!

XOXO. Kel

 

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