The instructor came over and asked us a couple questions to get an idea of what our base speed should be and how hard she could push us. She asked, "if you could run forever, what pace would that be." I enthusiastically say, "6.5." Ashley's eyes widen and say, "Um I think it's more like a 6.0." She later tells me she was going to say 5.0 until I said 6.5. After the workout we agreed from now on she speaks for us. I set the bar pretty high and we paid for it!
This class is really going to help us run faster and be more prepared for hills in a race. I can't believe we just now discovered it!
The treadmill workout is easy to incorporate in any workout. Try it sometime!
Find your base. Today ours was 6.0. The incline should always be at least a 1.0 to simulate outdoor running.
5 rounds of speed and hills
- Run 1 minute at .5 or 1.0 over your base at an incline of 1.0. Each round push yourself to run a little faster.
- Kick the incline to 2.0 and run at your base speed for 2 minutes. Round 2 incline goes to 3.0, round 3 incline goes to 4.0, round 4 incline goes to 5.0, round 5 incline comes back down to 3.0.
- Take the incline back down to 1.0 and pick up your pace to .5 or 1.0 over your base for 1 minute pushing yourself to run faster each round.
- Recover for 2 minutes and repeat for a total of 5 times.
- Run at your very, very fastest speed for 30 seconds.
- Recover for 30 seconds.
- Repeat for a total of 5 times.
Starting Weight (2/28/11): 134.6lbs
Current Weight: 128.8lbs
Total Weighl Loss: -5.8lbs
Goal Weight: 120lbs