Whether you are a new to running, a seasoned veteran, or simply having a day where working out seems like a struggle – this workout is for you! You’ll get in a solid 30 minutes of cardio while building your endurance.
I did this workout on Saturday. The weather was horrible. I was single parenting while my husband traveled. I hadn’t slept well, I never do when I’m home alone. So, needless to say, I wasn’t feeling a workout. Between the rain and lack of sleep I was feeling enormously sluggish. I figured though, that if I could focus and work for 30 minutes, that I could enjoy some Chick-fil-A afterwards.
For this run, you will pick a pace the you can maintain for 20 minutes. You will be at that pace for most of this run.
Here is what to do: (I will put the speeds I used in parentheses)
Warmup: 0:00 – 3:00: Incline 0.0. Speed anywhere from 3.0 – 4.0 (3.5)
3:00 – 13:00: Increase your speed to a jog. For the next 10 minutes, increase your speed by 0.1 -0.3 every minutes. Incline 0.0. (Starting speed 5.5, ending speed 7.0).
13:00 – 15:00: Incline 0.0. Decrease speed anywhere from 3.0 – 4.0. (3.5)
15:00 – 16:00: Incline 1.0. Speed anywhere from 4.0 to 7.0. Pick a speed that you can maintain comfortably for the remainder of the workout. (6.0)
16:00 – 18:00: Incline 2.0. Maintain speed. (6.0)
18:00 – 20:00: Incline 3.0. Maintain speed. (6.0)
20:00 – 22:00: Incline 4.0. Maintain speed. (6.0)
22:00 – 24:00: Incline 3.0. Increase speed by 0.1 to 0.3. (6.2)
24:00 – 26:00: Incline 2.0. Increase speed by 0.1 to 0.3. (6.4)
26:00 – 28:00: Incline 1.0. Increase speed by 0.1 to 0.3. (6.6)
28:00 – 29:00: Incline 0.0. Increase speed by 0.1 to 0.3. (6.8)
29:00 – 30:00: Incline 0.0. Increase speed by 0.1 to 0.3. (7.0)
30:00 – 33:00 Incline 0.0. Walk anywhere from 3.0 to 4.0
And you’re done! You should have hit around 3 miles depending on your speeds. Great work!
In other news, are you in the market for a treadmill? Not sure which treadmill to choose when you are at the gym and have a choice? Check out this article on the best treadmills for walking, running, and training. I found this article really interesting because there are so many subtle differences in treadmills that I never would have even thought of such as a longer belt for runners or the positioning of the speed and incline controls. Since I am not a distance runner, I prefer a treadmill geared toward training. The Horizon T9 comes with tons of different workouts which makes it effortless. You can also customize your entire workout, setting speeds and inclines for different time increments, to build your perfect workout.
Which treadmill would you choose?
Want to see more of my workouts? Comment below and let me know what you would like to see.