Hi friends! Happy Wednesday!
I wanted to share the treadmill workout of the week. I’m going to head to the gym when Drew gets home from work, and I’ll let you know on Instagram stories how it goes.
If you missed the first post Beat the Boredom Treadmill Series: Workout 1, head there for my recommendations of how to start, challenges to track your progress, the best running gear, etc.
The workouts I’ll be sharing over the next couple weeks are IMPORTANT if you want to better your mile or 5 K time come spring. One mistake a lot of people make is not doing SPEED workouts, which are very important if you want to go FASTER. I’ll be sharing one speed workout each week and then we’ll retest our mile times or 24 minute distance.
Speed Workout of the Week
This was one of my favorite workouts in high school! Essentially, for two minutes you really push yourself and then you get two minutes to recover (while still moving) before you have to push yourself again. As you’ll notice, the workout only takes 24 minutes (not including the warm up and cool down). If you do it right, it should be HARD.
Here is a pace calculator that you can use if you have a mile time in mind.
For a warmup, you can either jog or do an active warmup off the treadmill (ex. squats, lunges, inch worms, groiners, A skips, B skips, repeat x 3). Afterward, for a cool down you can add a few minutes or miles as your recovery pace.
Hope this workout goes well for you! It is timely as we are SNOW covered over here.
Have a great day.