Treadmill Intervals

It is officially treadmill season.  The temperature was 11 degrees outside when I did this run. I am usually not motivated in the afternoon, but my son woke up after and 1.5 from his nap and was very cranky, I couldn’t wait to get to the gym and have some time to myself.  Before and after each run it is very important to foam roll and stretch.  I usually spend about 10 minutes before and 20 minutes after on foam rolling and stretching.  I had a new playlist that was VERY motivating for me:

1. Believe: Mumford and Sons
2. Pompeii: Bastille
3. Lay it all on me: Rudimental
4. Wild Ones: Flo Rida
5. Here: Alessia Cara
6. Roses: The Chainsmokers
7. Confident: Demi Lovato
8. Ex’s and Oh’s: Elle King
9. Fight Song: Rachel Platten
10. Stitches: Shawn Mendes

If you don’t do much speed I would start with doing one set and over a few weeks add another set each week.  Each set is 3 minutes, 2.5 minutes, 2 minutes, 1.5 minutes, 1 minute.   Go at your own pace.  I was really trying to push myself for this run.  When I went up in incline by 1% I went down by 0.3 mph in speed.  Each time the time decreased I increase my speed by 0.1mph.  Happy Running!

Warm up 10 minutes 6.5mph-7.5mph 1% incline

3 minutes:

1 minute at 1% @ 9.7mph

1 minute at 2% @ 9.4mph

1 minute at 3% @ 9.1mph

1.5 minute recovery- 30 seconds walking 1 minute jogging (6.5mph for me)

2.5 minutes:

30 seconds at 1% @ 9.8mph,

30 seconds at 2% @ 9.5mph

30 seconds at 3% @ 9.2mph

30 seconds at 2% @ 9.5mph

30 seconds at  3% at 9.2 mph

1.5 minute recovery same as above

2 minutes:

1 minute 2% @ 9.6 mph

1 minute at 3% @ 9.3 mph

1 minute recovery

1.5 minutes:

30 seconds at 3% @ 9.4mph

30 seconds at 2% @ 9.7mph

30 seconds at 1% @ 10.0mph

1 minute recovery

1 minute 2% @ 9.8 mph

2 minute recovery

3 minutes:

1 minute at 3% @ 9.1mph

1 minute at 2% @ 9.4mph

1 minute at 1% @ 9.7mph

1.5 minute recovery- 30 seconds walking 1 minute jogging

2.5 minutes:

30 seconds at 3% @ 9.2mph

30 seconds at 2% @ 9.5mph

30 seconds at 1% @ 9.8mph

30 seconds at 2% @ 9.5mph

30 seconds at  3% at 9.2 mph

1.5 minute recovery

2 minutes:

1 minute 3% @ 9.3 mph

1 minute at 2% @ 9.6 mph

1 minute recovery

1.5 minutes:

30 seconds at 1% @ 10.0

30 seconds at 2% @ 9.7mph

30 seconds at  3% at 9.4 mph

1 minute recovery

1 minute at 3% @ 9.5mph

2 minute  recovery

3 minutes:

1% incline 9.7mph. Increase by 0.1mph every minute

1.5 minute recovery jog

2.5 minutes:

1% incline 9.8mph. Increase by 0.1mph every 30 seconds

1.5 minute recovery

2 minutes:

1% incline 9.8 mph. Increase by 0.1mph every minute

1 minute recovery

1.5 minutes:

1% incline 10.0 mph. Increase by 0.1mph every 30 seconds

1 minute recovery

1 minute @ 1% incline 10.1 mph. Increase by 0.1mph every 15 seconds

30 second recovery

Cool down walk for at least 2 minutes