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Treadmill shredmill

Running is my sacred time.  It’s my refuel time.  So the thought of busting out the jogging stroller and stopping every five seconds to pick up dropped sippy cups or handout goldfish isn’t high on my list.  Which leaves me no other option right now than the treadmill during Caleb’s naptime.

Not my first choice for running, but it’s the season I’m in right now.  I’ve actually run 15 miles on a treadmill before, training for a marathon I never got to run because God sent me a spirit sooner than expected (which I’m totally cool with by the way–I trust God and running marathons hurts).

Annnnway.  I found this treadmill workout that I’ve adapted a little but usually do once or twice a week.  I was already in good running shape when I found this so I skipped straight to week four.  And I do the intervals for 1 minute instead of 30 seconds.

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This workout will make you hurt.  In a good way of course.  

Jillian Michaels Treadmill Workout (the link)

Or here’s the workout pasted below.

Jillian Michaels Treadmill Workout
 
Week 1:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Running——————
1 minute – 5.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.0 mph
30 seconds – 7.0 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph (we’ve reached 10 minutes total)

————-Cool Down——————

3 minutes – 3.8 mph with 1.5 elevation
 
Week 2:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Interval Training——————
1 minute – 5.5 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.5 mph
30 seconds – 7.0 mph
30 seconds – 5.5 mph
30 seconds – 7.5 mph
30 seconds – 5.5 mph
30 seconds – 8.0 mph
30 seconds – 5.5 mph (we’ve reached 10 minutes total)
————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation
 
Week 3:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Interval Training——————
1 minute – 6.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 6.0 mph
30 seconds – 7.0 mph
30 seconds – 6.0 mph
30 seconds – 7.5 mph
30 seconds – 6.0 mph
30 seconds – 8.0 mph
30 seconds – 6.0 mph (we’ve reached 10 minutes total)
————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
2 minutes – 6.0 mph decrease elevation to 2.5
2 minutes – 7.0 mph keep elevation at 2.5
————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation
 
Week 4:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Interval Training——————
1 minute – 6.5 mph (base speed for our interval training)
30 seconds – 7.0 mph
30 seconds – 6.5 mph
30 seconds – 7.5 mph
30 seconds – 6.5 mph
30 seconds – 8.0 mph
30 seconds – 6.5 mph
30 seconds – 8.5 mph
30 seconds – 6.5 mph (we’ve reached 10 minutes total)
————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
3 minutes – 6.5 mph keep elevation at 6.5
2 minutes – 7.0 mph decrease elevation to 2.5
————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

 

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