My fave winter treadmill quickie

I was planning on going for a RUNch today, but the weather gods weren’t on my side, and I woke up to SNOW!

Yes, I know, doesn’t look so bad, but in Vancouver, the lightest dusting of snow screws up our city like crazy!!

Instead of fighting the morons that come out on the roads whenever it snows (especially the first snow of the season), I decided to work from home.  And with working from home, I can take advantage of a quickie treadmill workout instead of trying to run through the snow and slush that covers the ground outside.

I thought I’d share one of my fave treadmill workouts with you.  It’s super simple, but it’s a great ass kicker.

I set my treadmill in miles because it’s easier for interval workouts to bump up the speed.  Unfortunately, I’m always trying to do the miles to kms conversions in my head, and since I’m terrible at math in the first place, it’s always a fail.  I should make a conversion chart and tape it next to the tv.

This workout takes 40 mins, and is customizable to your running ability.  Don’t be afraid to play around with the speeds, and find what works for you.

I do 5 mins warm-up, mostly walking at a 3 speed, and a 1 incline, with the last 2 mins at a 5 – 6 speed jog.

After the 5 min warm-up, I do 10 one minute sprints, with 1 minute walking recovery between each.  I start at a 7 speed, and each interval I bump it up, depending on my mood, I bump it up in increments of .1 to .3 each time.  I always walk at 3 speed.

I never do 2 sprints at the same speed, and always increase throughout the 10, never decrease.

After I finish my 10 one minute sprints, I take 3 minutes recovery, and then I do 5 30second sprints, with 90second recovery.  With a 4 minute cool-down, you have a 40 minute kick-butt workout.

For example :

Minutes – Speed

1 – 2 warm-up walk – 2 – 2.5

2-3 warm-up walk – 2.5 – 3

3 – 5 warm-up jog  – 5.5

5 – 6 interval #1 – 7

6 – 7 recovery #1 – 3

7 – 8 interval #2 – 7.2

8 – 9 recovery #2 – 3

9 – 10 interval #3 – 7.4

10 – 11 recovery #3 – 3

11 – 12 – interval #4 – 7.6

12 – 13 recovery #4 – 3

13 – 14 interval #5 – 7.8

14 – 15 recovery #5 – 3

15 – 16 interval #6 – 8.0

16 – 17 recovery #6 – 3

17 – 18 interval #7 – 8.2

18 – 19 recovery #7 – 3

19 – 20 interval #8 – 8.4

20 – 21 recovery #8 – 3

21 – 22 interval #9 – 8.6

22 – 23 recovery #9 – 3

23 – 24 interval #10 – 8.8

24 – 27:30 recovery #10 – 3  **3.5 minutes walking**

27:30 – 28:00 interval #11 – 8.5 **#1 of 5 – 30sec intervals**

28:00 – 29:30 recovery #11 – 3

29:30 – 30:00 interval #12 – 8.8

30:00 – 31:30 recovery #12 – 3

31:30 – 32:00 interval #13 – 9.0

32:00 – 33:30 recovery #13 – 3

33:30 – 34:00 interval #14 – 9.3

34:00 – 35:30 recovery #14 – 3

35:30 – 36:00 interval #15 – 9.5 – 9.9

36:00 – 4:00 – cool down walking 3:0 – 1.5

total time : 40 minutes

Too hard?  Start with 5 of the 1 minute intervals & 3 of the 30 second intervals.  OR do the same workout at lower speeds.

Too easy?  Don’t do MORE intervals, instead, do these at a faster pace, OR  at a higher incline.

Enjoy!

xoxo

-S