I love Thanksgiving week. I love everything about it! Food, family, wine, football, shopping. Should I keep going? Honestly, if I stopped at those 5 things I would be pretty set for life!
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: 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: 1 min Sprints with Incline bumped in the middle of sprint
Sprint for 1 min – Speed 9.0 BUMP INCLINE TO 3 at the 30 second mark of the sprint
Step off and recover 30 seconds
Repeat 5X
Round Three: 1/4 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
It has been a few weeks and I hear all the request… so lets sweat it out together on the tread… shall we? 🙂
Round One: Straight Sprints, not a ton of rest
30 second sprint — 15 seconds (step off) RECOVER
INCINE 1 –> #1 -Speed 9.0 – #2- Speed 9.5 – #3 Speed 10
INCLINE 3 —> #1 -Speed 9.0 – #2- Speed 9.5 – #3 Speed 10
Repeat 2x through
2 min walk
Round Two: BUMP the Speed
Straight sprint for 45 seconds BUT you bump speed up every 15 seconds within the 45 second sprint.
45 seconds total—> Starting Speed 9.0 — BUMP to 9.5 — BUMP to 10
REST 30 seconds
Repeat 5x
Round Three: FINISH with a booty burn on the HILLS
30 second sprint — 30 second step off and recover.
5 Rounds
9.0 speed – 5 incline
9.0 speed- 6 incline
9.0 Speed- 7 incline
9.0 Speed – 8 incline
9.0 Speed – 9 incline
COOL DOWN: 1 min. jog and 1 min. walk
Cheers to you getting better every time you do this. #runeveryday
XOXO. Kel
OUTFIT DETAILS: SPORTS BRA | LEGGINGS | SHOES
Just run with everything you have on this one. Know that you are already getting faster by putting one foot in front of the other!
XOXO. Kel
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.
This one is a test to your endurance and speed. It challenges you to ramp up your speed and then bring it back down only to ramp it right back up again. I also challenge you with increasing your incline while you are still running. Try it out and tell me what you think!
It is C-O-L-D here in Baltimore forcing a lot of INDOOR workouts. I do love an outside COLD run… I know I am crazy… but for those of you who need warmth indoors, here is your taste of Treadmill Tuesday.
Like promised, #TreadmillTuesday is back and ready for you. The question is are you ready for it. Welp, only one way to find out. Let me know what you think and how you do! Remember, you never know unless you try.
TREADMILL TUESDAY
Walk for 2 mins – brisk pace (3.0 speed or higher)
Warm up jog – 1 min at 5.5 speed – 1 min at 6.0 speed – 1 min at 7.0 speed
1 min prep – step off and do your thing to prepare yourself for the workout ahead (stretch, walk, whatever you need).
Round One:
Run for 1 min – 9.0 speed — Brisk walk 30 seconds
Repeat 5X
Round Two:
Run for 40 sec at 9.4 speed — Step off and rest for 20 sec.
Repeat 5X
Round Three:
Run for 30 sec at 9.0 speed and then BUMP up speed to 9.5 for 15 sec. (This is 45 sec of running) — Step off and rest for 30 sec.
Repeat 5X
Round Four:
Run for 20 sec. — Off for 10 sec.
Repeat 4x then walk for 1 min.
Run for 20 sec. — Off for 10 sec.
Repeat 4x then walk for a 1 min.
COOL DOWN
