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Treadmill Tuesday

by Kelly Berger
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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! 

Happy #Treadmilltuesday

XOXO. Kel

The Workout

Warm up:
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: (Set incline at 1)

Sprint @ 9 speed for 30 seconds
Jog @ 7 speed for 15 seconds
Step off completely for 15 seconds
Repeat 5X
1 min walk (regroup for Round 2)

Round Two:

Sprint @ 9.0 speed for 30 Seconds
Sprint @9.5 for 30 seconds
30 seconds off (recover)
Repeat 5X
1 min. walk (regroup for Round 3)

Round Three:

3o second Sprint @ 9.0 Speed  @ 1 Incline
15 seconds off
30 second Sprint @ 9.0 Speed @ 3 Incline
15 seconds off
30 second Sprint @ 9.0 Speed @ 6 Incline
Repeat series (Round 3) three times total
30 seconds recovery

Round Four:

Sprint @ 9.5 for 30 seconds — @ 15 seconds in push incline to 3 for 15 more seconds — 30 second total sprint
Step off for 15 seconds
Repeat 3x Total

 

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