It is the new year and why not set yourself up with some new challenges.
I have put together a HARD one this time around and I want you to GET – AFTER – IT. With that in mind, when I say it’s hard I am not saying that to scare you, I just want you to ramp it up! Keep in mind you can always make adjustments in anyway that you want or need to! Even if you only start with Round 1 and build into the other Rounds that is perfect!
Get after it! New Challenges – LET’S GO!
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!
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
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
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
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? 🙂
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
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
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
Cheers to you getting better every time you do this. #runeveryday
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.
I am not going to lie to you. I never have on this platform and I wont stop now. This is a hard workout. I do not say that to scare you… I say that to be real with you and know that yes, I struggled with it but it made me better and I want it to make you better. I do not expect you to be perfect … but it starts by trying.
Get after it!
#runeveryday
Step off for 15 seconds recovery
Step off for 15 seconds recovery
1 min walk
Step off and rest for 20 seconds
AGAIN…
Step off and rest for 20 seconds
Step off for 15 seconds recovery
Step off for 15 seconds recovery
3 Sprints Total
XOXO. Kel
You know what day it is. I do not even have to say it anymore. These days everyone can feel spring and summer vibes and why not get that body right just in time!
Lets run…
XOXO. Kel
Now, back to Treadmill Tuesday! Here we goooooooooo….
xoxo. Kel
You all know by now how much I love a treadmill workout. I have gotten the question a lot… do you really #runeveryday ?
The answer is YES, with the exception of Sundays. I always try and take off on Sunday’s and give my legs and my mind a break from working out. After all, it is my job so its healthy to take some time away for that and reset.
Back by popular demand … I am sharing another one of my favorite treadmill workouts. I know many of you have experienced the same love – hate feeling I have for these workouts.
I know they are hard.
I know they are awful.
I know they make your sweat A LOT!
Them: “So, do you just workout all day?”
Me: “Well, yes. That is my job. It’s more then that though.”
Them: “Yes, yes of course. What do you do? I never have enough time.”
Me: “Well, you have to make time. You have to plan it. You have to schedule it. More importantly you have to make time for YOU.”
Them: “Yea, you’re right. Sometimes I just don’t know what to do when I am in the gym by myself. I walk in and just kind of walk around. What is your go to exercise?”
Me: “Running.”
