Treadmill Workout

It is that time of year again! Here in Utah it is dark and cold pretty much all the time that I am not at work. So you know what that means?? TREADMILL TIME!

When I am on the treadmill, I try to do different workouts every day. Also, I strongly believe in the ration 2:1. Go hard for 2 minutes easy for 1 minute, go up two levels, down one level, etc. I keep this principle when I plan out my treadmill workouts.

I also like to train my lactate threshold as well.

You can modify the speed & incline so this workout is personalized for you.

Give this a try:

0 to 2 mile warm up.

(this should be about 1 minute slower than average workout pace)

Mile 2 to 3increase base speed

* keep at a steady cadence

Mile 3 to 4: increase base speed

*break this mile down into 400m (1/4 of a mile) do one 400m at an increase, rest for a 400m

Repeat twice in this mile

Mile 4 to 5: Increase base speed

*Break this mile down by 800m- Increase speed for 800 m (1/2 mile) and decrease to base speed for last 800 m (1/2 mile)

Mile 5 to 6: Increase base speed

*Break this mile down by 1200 m (3/4 mile)- Increase speed for 1200 m and rest for 400 m

Remember to go at your own pace. I really like this workout because it really pushes me at the end. Also from mile 3-6 I tack on some incline to really get me sweating! :)

Let me know if you like it!

Happy running,

Kylie

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