After the cruise last month, I put on a few pounds (don’t we all) that I would like to get back off before the Disney Marathon Weekend in January. I could really tell the extra pounds in my half marathon last weekend, and my recent long runs. I was out cruising blogs and found a treadmill workout that I found interesting. Here is the original blog article with further details. Simply it is interval treadmill training, but nothing I had not previously attempted. I did it today at the gym, and it works out to about a 12 minute overall pace, and equates to about 3.4 miles total. Here is the interval plan is recommended. I thought I would pass it along to everyone in case you wanted to try it out. Post in the comments if you gave it a shot.
| Time | Speed | Incline |
|---|---|---|
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.6 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.7 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 6.7 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 6.8 | 1.0 |
| 30:00-31:00 | 3.5 | 1.0 |
| 31:00-33:00 | 6.9 | 1.0 |
| 33:00-34:00 | 3.5 | 1.0 |
| 34:00-36:00 | 7.0 | 1.0 |
| 36:00-42:00 | 3.5 | 2.0 |
I do intervals a LOT. In fact, pretty much every time I step on a treadmill, it’s an interval workout. I figure if I’m going to be running and watching TV, I may as well push the pace a little ;). The intervals definitely give you a fat burning workout but also make you a lot faster on the roads. Plus it’s fun to play with the pace.
Another one I like to do is a 4-3-2-1 workout. You do 4 minutes at a fairly easy pace, 3 minutes at a harder pace, 2 minutes at a really hard pace, and 1 minute all out, then repeat. I like that one because if you have 10, 20, 30 minutes, you can still get a good workout in.