Hill Intervals # 3. I am currently slightly obsessed with hill intervals on the treadmill. I usually like running outside better than on the treadmill BUT i make an exception for hill intervals. They are challenging and time efficient. Plus, since you change up the speed and incline every few minutes time passes really quickly! This is my current favourite workout!
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I created both the original "Reboot" workout (found on my "runners" board) and this workout for my very good friend Em. Em is very fit, but continually hurts herself because she increases her speed and distance too quickly. She completed the original "Reboot" program and is still injury free. YEAH! This is phase two. Use the reboot series if you are new to running or recovering from an injury. Do it twice weekly on non consecutive days for 2 weeks. I will post the next progression in 2…
Running with a buddy can be extremely motivating! Sometimes we all need that extra push to get out the front door! When I run with a friend I love this interval workout because it is fun, challenging and slightly competitive! The workout is based on what is called Fartlek training, which is basically a fancy way of saying "unstructured intervals". This photo is of my finishing the 1/2 Ironman in St. Croix. That day was SO HOT!!
This is me at the expo for the Las Vegas 1/2 marathon in 2013. What a FUN and unique race :-) I used this interval workout during training. I often get bored on the treadmill...so I like this type of workout because it keeps me interested! Give it a try and tell me what you think!
For this workout you run at .5 incline or higher for most of the run. You run at a slight incline even between intervals! Why am I so mean? The constant small incline better mimics running outside. So, if you do this workout all winter not only will you be fit, you will be ready to run outside in the spring!! Enjoy :-) This is a photo from the start of Hawaii Ironman 70.3.
Are spin classes a good workout?
Are spin classes a good workout? The Globe and Mail
Run like a pro.....with interval training! Healthy Directions Magazine!
Reboot Phase Three! Try this if you are new to running or recovering from an injury. I created the"Reboot" series for my friend Em. Em is very fit, but continually hurts herself. She completed the first two phases and is still injury free. YEAH! Start with the first two phases. Run twice weekly on non consecutive days. Progress to phase three. Start with twice through main set. If no pain add on a 1 min jog. If still no pain add the 90 sec jog. If still no pain do the main set three times.
Video: Fitness Basics – Add this cardio challenge to your workout and you'll feel the burn in no time
Pyramid Intervals # 3. This workout can take between 25 minutes and 50 minutes. Only have 25 minutes to workout? No problem, you can still fit in a great run. Warm up with a 5-10 min jog. Main Set: jog for a minute, run for a minute, sprint for a minute and finish the set with a two minute jog at 3 incline. Repeat entire main set 3-6 times. Finish with a 5-10 min cold down. The longer your workout the longer your cool down should be.
Pyramid Intervals # 2! Love these because they combine speed training and hill training. When you do the main set increase your speed every minute for five minutes. At the end you should be sprinting. After a 1 min jog increase your incline every minute for five minutes. Jog then repeat. Do the main set twice if you have 30 min and / or you are training for a 5km run. Do the main set 3-5 times if you are training for a 10km race, a 1/2 marathon or you have 45+ min for your run.
This is a photo of me at Jake's hotel in Jamaica. I did these "medium length intervals" a few times when I went running to watch the sunrise. So beautiful! If you have time for a 30 min run or your training for a 5km race, do 2 rounds through. If you have time for an hour run, or your training for a 10km race or half marathon, do 4-5 times through the main set.
HIIT. The 411 on High Intensity Interval Training. Sharp Magazine.