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Treadmill Hills Week 9: Daily Workout 01.30.18

January 30, 2018

Workouts like this remind me of doing hill repeats at Kennesaw Mountain in prep for the Hogpen Hill Climb race. Now today's workout won't be as long as the 15-20' runs up Kennesaw, but it's a small dose. 

 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9: Bumping up to 5' repeats! 

 

Warm up: 

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

 

Main Set: x3

5' @6.0mph and 6% incline (8:02 pace)

5' @5.8mph and 0% incline to recover, you can bump back up to 6.0mph the last minute if you'd like, but otherwise take advantage of the recovery portion. 

(30' main set)

 

Warm down

1/2 mile easy warm down, getting slower as time goes on. 

 

- Roughly 45ish' 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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