Treadmill workout – 3

Here are a couple of other workouts, if you will, that I sometimes do.  As a note, while I usually play only with speed on these workouts, you can always play with the incline.  You will get a good workout that way – esp in the tush area!    Depending on the incline, you may find you have to reduce the speed at which you’re running.  I call these workouts, for lack of a better term.

(A)

Sometimes I will change the speed every 5 minutes (you can pick your own interval).  I’ll run 5 minutes at my base speed.  After 5 minutes, I’ll increase my speed by .1 or .2 for 5 minutes.  Then I”ll increase my speed again after 5 minutes (now at minute 10).  I’ll do this for about half my intended run, then start decreasing my speed until the end.  So it’s a gradual increase, and then a gradual decrease.

(B)

Intervals.  I haven’t looked up too many workouts that use intervals, but I actually did this one the other day when I had to run for 50 minutes.  I would do 4/1 minute chunks.  I started for 4 minutes at my base speed, if you will.  Then I would run 1 minute at a much faster speed, which in this case, happened to be about a minute per mile faster.  It was not quite a sprint, but it was definitely faster!  Then the next 4 minutes, would be at my base speed, followed by 1 minute at the faster speed.  It was great – I found that once I was recovered from my 1 minute “sprint”, it was time to sprint again.  I remember last year I tried to work up to 3:30/1:30 intervals.  Again, you can play with the times and speeds as you like!