Friday, February 1, 2013

Fast 40!

Looking for a way to shake up your treadmill running routine and get fast at the same time? Look now further -- I've got just the workout for you.

I'm loving this fun, fast, 40 minute run. And it really is fun. And will get you fast. And, honest, it just takes 40 minutes.

*     *     *

Warm up for 10 minutes

4 x 2 minute 10K intervals: Run 30 seconds at 10K pace, jog/walk 90 seconds

4 x 2 minute 5K intervals: Run 1 minute at 5K pace, jog/walk 1 minute

4 x 2 minute 10K intervals: Run 30 seconds at 10K pace, jog/walk 90 seconds

Cool down for 4 minutes

Some tips: 

  • Use the last 15 seconds of your jog/walk interval to get back up to speed. That way, you start your fast section at the right speed.
  • Since you repeat the intervals every 2 minutes, it is easy to keep track of this workout by saying you'll run the 10K intervals at minutes 12, 14, 16 and 18; the 5K intervals at minutes 20, 22, 24 and 26; then back to 10K for minutes 28, 30, 32 and 34. Cool down starting at minute 36.



Madeline @ Food, Fitness, Family said...

This looks great! Pinned :)

giraffy said...

This looks like fun, I love treadmill work!! Thanks!

Brad Gouthro said...

Liking the interval style! Nice.

Melissa said...

You have no idea how much I needed this today! I was looking for a new interval workout for the treadmill tonight beyond the normal "X" x 400 or "X" by 800 or standard tempo. I'm actually really looking forward to this!

Nikki said...

I'm working hard at speed work right now and this one sounds good to me! Thanks for sharing!

GoddessLibrarian said...

What happens between 10-12 minutes? ;-)


Thanks for kicking my butt today!

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