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Treadmill Hills Week 5: Daily Workout 01.02.18

January 3, 2018

Week 5 of the hill climbing build up for the Publix 13.1! 

 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

Week 4: 12' of climbing work

Week 5: Keeping the overall work load at 12' but mixing up the rest intervals and overall getting less rest

 

Warm up: 

1 mile, mostly mellow - 2:00 slower than goal pace

 

Main Set: 

1' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

1' Easy, back at 6.0mph and either 0 or 1% incline. 

2' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

2' Easy, back at 6.0mph and either 0 or 1% incline.

3' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

2' Easy, back at 6.0mph and either 0 or 1% incline.

3' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

2' Easy, back at 6.0mph and either 0 or 1% incline.

2' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

2' Easy, back at 6.0mph and either 0 or 1% incline.

1' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal)

1' Easy, back at 6.0mph and either 0 or 1% incline.

(22' main set - 12' of work and 10' of recovery) 

 

Warm down

1 mile easy warm down, getting slower as time goes on. 

 

- Roughly 42ish' set for myself. Adjust as needed and use the Treadmill pace calculator to find the speed and incline that is best suited for you! 

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