Not really up to working out today, but have goals to accomplish such as improving your long distance running speed or simply fitting into those new jeans, try a little fun on the treadmill…

Start:

*As always, Warm Up at a pace that is just a little faster than a Power Walk for 3-5 Minutes.  Then for 3 Minutes, begin your run at a pace that you maintain during one of your long runs, (Referred to as the “Maintenance Speed.”)

***Turn up the treadmill to a 2% incline***

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

***Take the 2% incline off of the treadmill and run again at your maintenance speed for 3 Minutes while beginning to Cool Down***
 





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