Treadmill Workouts to heat you up this Winter!

NY Trail Run 1.jpg

 

1.       Hill Sprints: Warm up 10-15 min with 4-6 x :20 sec strides integrated in, then right into workout performing each “sprint”  @5k effort and 5-6% incline

:30 sec up-  1 min recovery @ 1%

:45 sec up – 1 min recovery @ 1%

1 min up – :90 sec recovery @ 1%

:90 sec up – 2 min recovery

Repeat 2-3 sets. Cool down 5-10 min jog/walk.

 

2.       Tempo Hill Pyramid: Warm up 5-10 min easy jog then right into workout, each effort performed at Tempo Pace (pace that is HARD for 10 miles, or slightly slower then 10k effort) with 2 min easy jog recovery after EACH.  ** Beginners can cut the mileage by just completing the pyramid down.

1 mile @ 2%  

¾ mile @ 3 %

½ mile @ 4 %

¼ mile @ 5 %

½ Mile @ 3 %

¾ mile @ 3%

1 mile @ 2 %

 

3.       Keep it Simple Hills:  Warm up 10 min with 4-6 x :20 sec striders

Complete 6-10 reps of :90 sec sprints @ 4% incline- 2 min recovery @ 1%

 2 @ 10k effort /2 @ 5k effort

 

4.       Tempo- Fast Intervals:  Warmup 5 min easy running, right into workout.

5 min Tempo – 3 min recovery easy pace

4 min Tempo into 1 min FAST – 3 min recovery

3 min Tempo into 2 min FAST – 3 min recovery

2 min Tempo into 3 min FAST – 3 min recovery

5 min best effort – 5-10  min recovery /cool down

*advanced, or those training for longer distances may perform this 2-3x through

 

5.       Speed Pyramid: Warm up 10 min as needed, right into workout

4 min @ Tempo pace (slightly slower then 10k)- 2 min recovery

2x 2 min @ 10k pace – 1:30 recovery

2 x 1 min @ 5k pace – 1 min recovery

4 min @ Tempo pace – 2 min recovery

2x 2 min @ 5k pace – 1:30 recovery

4x 1 min @ FAST – 2 min recovery after each

Cool down 5-10 min