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

Comments

Strength Training vs Cardio Junkies Debate

As I was pounding away some miles on the boring treadmill, I was thinking. I don’t know about you, but it feels like the fitness world is becoming more and more divided. I get that in life we have different talents and passions. But I feel like there is a war waging and it is getting intense out there. It is a war against weight lifting verses cardio junkies. I feel like these two worlds are growing farther and farther apart. I have a lot of visions, hopes and dreams. One of my aspirations is to merge these two divided groups. I have done a little self-research and I think that it is so interesting the feelings between these two groups. I was talking to some body builders and they pretty much talked about cardio like it was a disease and how they didn’t want anything to do with it. They often expressed their feelings as though people were just wasting their time on those cardio machines. As I talked to some people who only believe in cardio, who said they can go a whole year without ...

Supplements

Supplements.... Supplements... Where to begin! The fitness industry can be a very messy, intimidating and contain a lot of misleading information. Supplements are a huge money maker for companies because everyone is looking for that "magical pill" to make them fit into those high school jeans. If you know me, I am a very naturalist person but I also do take supplements. I love to find very natural supplements and limit my caffeine intake. **Disclosure- I am not paid to represent any of these products. They are all just products that I like and recommend to everyone in the fitness world. My schedule: Wake up at 4:30 AM- Take my pre-workout from WM Nutrition & L-Carnitine from Ideal Fit During my workout- sip on Ideal Fit's BCAAs & WM nutrition Hydrenengery After my workout- IdealFit Protein Powder At breakfast- Glucosamine and daily multi-vitamin Here are what they look like and links to where you can buy them: Pre workout- WM Nutrition WM Nutrit...

St. George Half Ironman Recap

My first ever Half Ironman! Completing a Half Ironman has always been on my bucket list. I have always loved to run, picked up biking in college for cross training and then my plan was to suffer through the swim. I wanted to do Boulder in August but I wan to really focus on training for Chicago and so I picked St. George. I had heard this course was a beast of its own. I was ready. I like hills. My Training: I followed a 16 week training program that I bought from a coach. It truly was amazing! I felt awesome on race day and I attribute it to what great plan she wrote. My average training looked something like this: Monday: Run 30-45 minutes, swim 1500-2000 yards and incorporating drills and speed Tuesday: Bike or Bike + Brick Run + Strength training for hips and core Wednesday: Run 30-45 minutes, swim 1500-2000 yards and incorporating drills and speed Thursday: Yoga + foam rolling and stretching Friday: long bike + Brick run Saturday: long run (1:30- 2 Hour) + endurance s...

Stronger Strides

Search This Blog