MommyHealthiest

Nourishing body, mind, & soul.

Just Do It! Today’s Treadmill Running Class

on February 11, 2015

Anyone CAN DO anything they choose to do, anything they put their mind to do, anything they desire to do… Running is a challenge to me because it’s not what I normally do or am used to.  I choose to do this Precision Running class once a week because it challenges me, it pushes me, it makes me feel uncomfortable, it gets me out of my box.  It’s also amazing to see great improvements in speed, endurance and agility… It’s pretty damn cool!  So, if there’s something you have been wanting to try, just go for it!  Push that fear out of the way!

Here’s todays workout.  It’s a little tricky, so please feel free to contact me with any questions 🙂

💢Round One
▪️90 minute intervals with 60 seconds rest
▪️Start 3 miles below your 1 minute max
▪️My 1 min max is 8.0, so I started at 5.0

1⃣Interval 1:
🔹5.0 speed for 30 sec
🔹6.0 speed (1.0 mph faster) next 30 sec
🔹Add 1% incline for last 30 seconds
Rest 60 sec I walked at 3.6 speed
2⃣Interval 2:
🔹5.0 speed for 30 sec
🔹6.2 speed (add 1.2 mph) for next 30 sec
🔹Add 2% incline for last 30 sec
Rest 60 sec
3⃣Interval 3:
🔹5.0 speed for 30 sec
🔹6.4 speed (add 1.4 mph) for next 30 sec
🔹Add 3% incline for last 30 sec
Rest 60 sec
4⃣Interval 4:
🔹5.0 speed for 30 sec
🔹6.6 speed (add1.6 mph) for next 30 sec
🔹Add 4% incline for last 30 sec
Rest 60 sec
5⃣Interval 5:
🔹5.0 speed for 30 sec
🔹6.8 speed (add 1.8 mph) for next 30 sec
🔹Add 5% incline for last 30 sec
Rest 60 sec
6⃣Interval 6:
🔹5.0 speed for 30 sec
🔹7.0 speed (add 2 mph) for next 30 sec
🔹Add 6% incline for last 30 sec

▪️2 min rest transition

💢Round Two
1⃣Interval 1
🔹5.0 speed for 30 sec
🔹6.0 speed for next 30 sec
🔹Add 3% incline for next 35sec –
🔹Increasing speed by .5 mph for last 5 sec
🔹(Ending my speed at 6.5 mph)
Rest 60 sec – I walked at 3.6
2⃣Interval 2
🔹5.0 speed for 30 sec
🔹6.2 speed (add .2 mph) for next 30 sec
🔹Add 3% incline for next 40 sec –
🔹Increasing speed by .5 mph for last 10 sec
Rest 60 sec
3⃣Interval 3
🔹5.0 speed for 30 sec
🔹6.4 speed (add .4 mph) for next 30 sec
🔹Add 3% incline for next 45 sec –
🔹Increasing speed by .5 mph last 15 sec
Rest 60 sec
4⃣Interval 4
🔹5.0 speed for 30 sec
🔹6.6 speed (add .6 mph) for next 30 sec
🔹Add 3% incline for next 50 sec –
🔹Increasing speed by .5 mph for last 20 sec
Rest 60 sec
5⃣Interval 5
🔹5.0 speed for 30 sec
🔹6.8 speed (add .8 mph) for next 30 sec
🔹Add 3% incline for next 55 sec –
🔹Increasing speed .5 mph for last 25 sec
Rest 60 sec
6⃣Interval 6
🔹5.0 speed for 30 sec
🔹7.0 speed (add 1.0 mph) for next 30 sec
🔹Add 3% incline for next 60 sec –
🔹Increasing speed .5 mph for last 30 sec
🔹(My ending speed 7.5 mph)
🏁Finished 🏁

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2 responses to “Just Do It! Today’s Treadmill Running Class

  1. If you’re interested, I’m started up a link party on Tuesdays over at my blog (www.peeledwellness.com) where you can share your content and meet other bloggers! I’d love to have you link up!

    Like

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