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Treadmill Tuesday

by Kelly Berger
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Runner on Treadmill

Run baby Run. I did this run last week before the doctor told me to pull back a bit. Sometimes you have to listen to your body and although it is a very hard lesson for me to learn I am doing my best to trust the process.

Now, with that said if you are healthy and able to run… GET OUT THERE. Remember all those that can not run and you go get after it with this kick your butt sprint workout.  The incline work is tough but totally worth it once completed. For this particular workout… remember what goes up will always come back down.

Warm up: 

Start with a 2 min. brisk walk
3 min. jog – starting at 5 speed. Bump up to 6 and 7 speed within this 3 minutes.

***Round 1***

SPRINT @ 9.0 speed — for 30 seconds
KEEP SPRINTING BUMP TO 9.5 speed — for 30 seconds

WALK for 30 seconds (quick recovery)

REPEAT THAT SERIES 3X TOTAL  

***Round 2***

“Climb the Ladder”
Put Treadmill @ 4 INCLINE
9 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

9.5 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

10 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

9.5 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

9 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

Recover with a 1 min. walk.

***Round 3***

“Speed Work Ladder”
Put Tread @ 1 INCLINE
 9.0 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

 9.5 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

 10.0 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

 9.5 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

 9.0 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

1 min walk. RECOVERY

***Round 4***

Put Tread @ 6 INCLINE
9 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

9.5 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

10 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

9.5 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

9.0 speed — Sprint for 30 seconds

Step off and rest for 30 seconds

Recover with a 1 min. walk.

COOL DOWN 🙂

 

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