Tuesday I wanted a hard treadmill workout and I'm getting ready for a 5K with a psychotic uphill climb in the first mile, so here's what I did on the treadmill Tuesday at lunch after spinning for 45 minutes earlier in the day. With apologies to Coach Troy, who I stole the idea from:
definition of base pace- what pace you run on the treadmill when you are in high A or low B- a run, not a jog. The number in parenthesis is my speed Tuesday (mph)
2 minute warm up at .5 miles an hour above base (8.0) at elevation of 1.5
3 minutes at 30 seconds 1.5 miles an hour above base (9.0), 30 seconds at base (7.5) at elevation of 1.5
2 minutes at base (7.5)
hill repeats
30 seconds at base plus .1 (7.6) at elevation of 5.0
30 seconds at base plus .1 (7.6) at elevation of 5.5
30 seconds at base plus .1 (7.6) at elevation of 5.0
30 seconds at base plus .1 (7.6) at elevation of 5.5
30 seconds at base plus .2 (7.8) at elevation of 4.5
30 seconds at base plus .2 (7.8) at elevation of 5.0
30 seconds at base plus .2 (7.8) at elevation of 5.5
30 seconds at base plus .5 (8.0) at elevation of 6.0
1 minute at base plus 1.5 (9.0) at elevation of 0.0
do the hill repeat 4 times
2 minutes at base (7.5)
3 minutes at 10 seconds hard, base plus .5 (8.0) and elevation of 4.5, 10 seconds easy, base plus .5 (8.0) and elevation of 0.0
(start descending on the 10, start ascending on the 8 of the rest, and go 15 seconds on/off if your treadmill is slow to change elevation)
6 minutes at base plus .1 (7.6), no elevation
I then added 8 minutes of easy spinning on an aerobics bike at high cadence and low tension. This really helped flushed the lactic acid out of my legs.
Probably a silly workout, but sometimes it's fun to just make something up and do it, and anything that releaves treadmill boredom is a plus.
The bonus is that last minute on the repeats you feel like you are roaring downhill.
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