Author: Alison Kreideweis

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

 

This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set: Descending Speed Pyramid

• 6 min Fast
• 1 min recovery
• 5 min Fast
• 1 min recovery
• 4 min Fast
• 1 min recovery
• 3 min Fast
• 1 min recovery
• 2 min Fast
• 1 min recovery
• 1 min Fast
• (OPTIONAL:  To make this workout longer, start with 7 or 8 min intervals)

Cool down: 5 minute jog

Description:

• Try and go faster as the intervals get shorter
• Each interval should feel challenging – RPE 7-9
• To make this workout more challenging, you can increase the incline to 1-5%
• For your 1 min recovery between each, run EASY (walk if needed) and bring incline back to 0%
• You may choose to start this workout with 7 or 8 minute intervals or repeat the set twice to complete your desired time or distance.

 

Rate of Perceived Exertion (RPE): When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set:

• 30sec FAST (1 mile race pace time or faster) @ 0-1% Incline (RPE 9)
• Jump off for 10 sec
• repeat 3-5 times

• 60sec FAST (1 mile race pace time or faster) @ 0-1% Incline (RPE 9)
• Jump off for 15 sec
• repeat 3-5 times

• 90sec FAST (1 mile race pace time or faster) @ 0-1% Incline (RPE 9)
• Jump off for 20 sec
• repeat 3-5 times

Cool down: 5 minute jog

Description:

• For each interval, try and go the same pace or faster.
• You should be going at a much faster pace than you would normally run because you get a short break every 45-90 seconds.
• Between intervals, place your hands on the side rails, and carefully jump off placing one foot on either side of the moving belt.  Rest for 15 seconds until you hold back onto the handrails, support your body weight with your arms and bring your legs back on the moving belt.  Be careful!  You may want to bring a small towel to ensure the handrails don’t get too sweaty / slippery!
• To make this workout more challenging, you can increase the incline AND/OR go faster
• Run Easy for 2-3 minutes between your set of 45s, 60s & 90s.
• Repeat as many times as necessary to complete your desired time or distance.

 

Rate of Perceived Exertion (RPE): When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set:

• 45sec FAST (1 mile race pace time or faster) @ 0-1% Incline (RPE 9)
• Jump off for 15 sec
• repeat 10-15 times

Cool down: 5 minute jog

Description:

• For each interval, try and go the same pace or faster.
• You should be going at a much faster pace than you would normally run because you get a short break every 45 seconds.
• Between intervals, place your hands on the side rails, and carefully jump off placing one foot on either side of the moving belt.  Rest for 15 seconds until you hold back onto the handrails, support your body weight with your arms and bring your legs back on the moving belt.  Be careful!  You may want to bring a small towel to ensure the handrails don’t get too sweaty / slippery!
• To make this workout more challenging, you can increase the incline AND/OR go faster
• Repeat as many times as necessary to complete your desired time or distance.

 

Rate of Perceived Exertion (RPE): When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set:

• 5 min @ at 5k race pace @ 0-1% Incline
• 2 min @ EASY JOG
• repeat 3-5 times

Cool down: 5 minute jog

Description:

• For each interval, try and go the same pace or faster.
• Try and slow the pace down only as much as you need to recover between intervals.
• To make this workout more challenging, only take 60-90 sec recovery between each interval and/or try and go slightly faster than your 5k race pace.
• Repeat as many times as necessary to complete your desired time or distance.

 

Perceived Exertion: When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set:

• 1 min @ at 5k race pace @ 1-2% incline HARD
• 1 min @ EASY JOG
• 1 min @ 5k race pace @ 3-4% incline  HARDER
• 1 min @ EASY JOG
• 1 min @ 5k race pace @ 5-6% incline  HARDEST

• 3 min active recovery – 10k- half marathon pace – MODERATE

• repeat 3-5 times

Cool down: 5 minute jog

Description:

• For each interval, try and go the same pace or faster – even as the incline increases.
• Try and slow the pace down only as much as you need to recover between intervals.
• Repeat as many times as necessary to complete your desired time or distance.

 

Perceived Exertion: When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 10 min, slowly increasing your speed to a 10k race pace.

Main Set:

• 3 min @ a pace thats about 20 sec faster than your best 5k race pace.
• 3 min @ an easy jog
• repeat 3-5 times

Cool down: 5 minute jog

Description:

• For each interval, try and start at a slightly faster pace than the one before.
• To make this workout more challenging do the intervals at an incline.
• Repeat as many times as necessary to complete your desired time or distance.

 

Perceived Exertion: When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 5 min, slowly increasing your speed to a 10k race pace.

Main Set:   Speed Pyramid

Running Workout

• 2 min – 0% incline – Level 4 (moderate pace)
• 2 min – 0% incline – Level 6 (a little faster – about .5 mph increase)
• 2 min – 4% incline – Level 8-9 (same pace w/ incline)
• 1 min – 0% incline – Level 2 (recover)

• Repeat 2 more times, but bring incline to 5% on 2nd interval & 6% on 3rd interval.

Cool down: 5 minute jog

 

Description:

• An example of this workout is:
  • 2 min @ 6.5 mph, 0% incline
  • 2 min @ 7.o mph, 0% incline
  • 2 min @ 7.0 mph, 3% incline
  • 1 min at @5.0 mph, 0% incline (recovery)
• 2 min @ 6.7 mph, 0% incline
• 2 min @ 7.2 mph, 0% incline
• 2 min @ 7.2 mph, 3% incline
• 1 min at @5.0 mph, 0% incline (recovery)
• 2 min @ 6.9 mph, 0% incline
• 2 min @ 7.4 mph, 0% incline
• 2 min @ 7.4 mph, 3% incline
• 1 min at @5.0 mph, 0% incline (recovery)
• For each set, try and start at a slightly faster pace.
• If you need a little extra recovery time between each interval, take it.  You want to bring your heart rate & breathing back under control.  Try and limit recovery time to 2 min.
• Repeat as many times as necessary to complete your desired time or distance.

  Perceived Exertion When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

  • Level 1: I’m watching TV and eating bon bons
  • Level 2: I’m comfortable and could maintain this pace all day long
  • Level 3: I’m still comfortable, but am breathing a bit harder
  • Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I’m just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I am probably going to die
  • Level 10: I am dead

  References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 1 mile, slowly increasing your speed to a 10k race pace.

Main Set:   1/2 mile repeats

• 1/2 mile FAST  (challenging effort, level 6-8)
• 1/4 mile recovery (easy jog, level 2-3)
• Repeat 3-5 times

Cool down: 5 minute jog

Description:

• The 1/2 mile intervals should be challenging.  You should be running at a pace that’s hard to maintain a conversation, and you should be out of breath by the end.
• Aim for a negative split – meaning each interval is the same time or slightly faster than the one before.
• Your 1/4 minute Jog should be nice and easy – bring your heart rate & breathing back under control.
• Repeat as many times as necessary to complete your desired time or distance.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 1 mile, slowly increasing your speed to a 10k race pace.

Main Set:

• Start your 2nd mile at a pace that’s about 6 out of 10.
• Every time your distance increases by 0.1 miles, increase your speed by 0.1mph
• Repeat until you hit the 3 mile mark
• Recover with 1/4 mile easy jog
• Repeat

Cool down: 5 minute jog

Description:

• To make this workout more challenging, increase the incline to for the 1 mile interval.  Recover on a flat.
• Increasing the incline will raise your heart rate and burn more calories.
• Over the course of 1 mile, you’ll increase your pace by 1 full MPH.  Start at a Level 6, Finish at an 8.
• Your 1/4 minute Jog should be nice and easy – bring your heart rate & breathing back under control.
• Repeat as many times as necessary to complete your desired time or distance.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up: Jog for 5 minutes slowly increasing your speed to a 10k race pace.

Main Set: Repeat this sequence 3 times:  (workout can be made longer by repeating 6, 7 or more times):

• 5 min WALK at a BRISK PACE @ 12-15% Incline
• 2 min JOG @ 0-1% Incline*

Cool down: 5 minute jog

Description:

• For all you runners out there, resist the urge to run for the 5 min WALK interval. Walking at a fast pace can be quite challenging and work muscles you would not tone while running.
• Walking briskly at a steep incline will raise your heart rate and burn calories. Promise.
• Walking at a steep incline will tone your calves, glutes, hamstrings & quads.
• Your 2 minute Jog should be your recovery.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

• Level 1: I’m watching TV and eating bon bons
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

References: About.com Perceived Exertion Scale