The last treadmill workouts I will post for some time!! :)

I am now back running 🙂 I have in fact completed my first week of marathon training (or rather I will have tomorrow).  I now have a new inhaler (symbicort) and I am hoping this will very much do the trick and stop asthma from ruining my running!

I’ve found a few more treadmill workouts to post.  Even if no one reads my blog, I figure at least I will be able to find them when I need them!

30-minute treadmill workout

This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.

Time                Intensity/Speed                         Incline   

5 min.               5.5 – 7.0 km/ph – walk                               1-2

1 min.                8.0 – 9.0 km/ph – speed walk or jog         2-3

2 min.                6.5 – 8.0 km/ph – walk/slow jog                0-1

1 min.                8.0 – 9.0 km/ph – speed walk or jog         2-3

2 min.                6.5 – 8.0 km/ph – walk or slow jog           0-1

1 min.                8.0 – 9.0 km/ph – speed walk or jog        2-3

2 min.                6.5 – 8.0 km/ph – walk or slow jog           0-1

1 min.                8.0 – 9.0 km/ph – speed walk or jog        2-3

2 min.                6.5 – 8.0 km/ph – walk or slow jog           0-1

1 min.                8.0 – 9.0 km/ph – speed walk or jog        2-3

2 min.                6.5 – 8.0 km/ph – walk or slow jog           0-1

1 min.                8.0 – 9.0 km/ph – speed walk or jog        2-3

2 min.                6.5 – 8.0 km/ph – walk or slow jog           0-1

1 min.                8.0 – 9.0 km/ph – speed walk or jog        2-3

2 min.                6.5 – 8.0 km/ph – walk or slow jog           0-1

5 min.                5.0 – 6.5 km/ph – walk                              0

20-minute treadmill workouts

The first focuses on running; you’ll keep bumping up the treadmill’s pace. The second is all about climbing, with frequent changes in the treadmill’s incline.

Both routines – designed by Jeff Baird, director of fitness development – include a range of speeds, depending on your fitness level.

Running workout

Time                Speed                                                  Incline  

1 min.               10.5 km/ph /9.0 km/ph /7.0 km/ph                              0%

1 min.                11.0 km/ph /9.5 km/ph /8.0 km/ph                             0%

1 min.                11.0 km/ph /9.5 km/ph /8.0 km/ph                             3%

1 min.                12.0 km/ph /10.5 km/ph /9.0 km/ph                           0%

1 min.                13.0 km/ph /11.0 km/ph /9.5 km/ph                           0%

2 min.                14.5 km/ph /12.0 km/ph /10.5 km/ph                         0%

1 min .               10.5 km/ph /9.0 km/ph /6.5 km/ph                             6%

1 min.                11.0 km/ph /9.5 km/ph /7.0 km/ph                             0%

45 sec.               16.0 km/ph /14.5 km/ph /9.5km/ph                           0%

Follow by resistance training (weights, bands or callisthenics) on the floor. Keep moving with exercises such as squats and lunges.

Climbing workout

Time                Speed                                                  Incline  

1 min.                6.5 km/ph /6.5 km/ph /6.5 km/ph                               9%

1 min.                6.5 km/ph /6.5 km/ph /5.5 km/ph                              12%

2 min.                6.5 km/ph /5.5 km/ph /5.0 km/ph                              15%

1 min.                11.0 km/ph /9.5 km/ph /7.0 km/ph                              0%

1 min.                9.0 km/ph /8.0 km/ph /7.0 km/ph                                0%

1 min.                9.0 km/ph /8.0 km/ph /7.0 km/ph                                3%

2 min.                6.5 km/ph /5.5 km/ph /5.0 km/ph                               15%

1 min.                6.5 km/ph /6.5 km/ph /6.5 km/ph                                 9%

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