Week 3 Day 1
David Guetta
It's Time to run! You are going to feel amazing after!
Reminder: Base pace is the pace you
are comfortable at for a long cardio session, but you should feel
winded. You could carry on a conversation, but it would be a little
uncomfortable. Get to know your body. You want your heart rate up
the entire time. When you get to the highest level (2 above base) you
should be very uncomfortable and should not be able to talk. Most
importantly you should always be striving to raise your base pace to
keep your body from plateauing.
*Warm up and get to your base pace for 5-10 minutes
Do the following for 1 minute each:
1. Base
2. .1 Above base (example: If your base pace is 4.0 press your speed up one time to a 4.1)
2. .1 above with a 1% incline (Example: If your base pace is 3.0 press your speed up to 3.1 and your incline up to 1%)
3. Base
4. .2 above base
5. .2 above with a 2% incline
6. Base
7. .3 above
8. .3 above with a 3% incline
9. Base
10. 1.0 above base
Back to base for 3 minutes
Do the following for 30 Seconds Each:
1. .2 above base
2. .4 above base
3..6 above pace
4. .8 above base
5. 1.0 above base ( Example: If your base pace is 5.0 press your speed up to a 6.0)
6. 1.2 above
7. 1.4 above
8. 1.6 above
9. 1.8 above
10. 2.0 above
Back to base for 3 minutes
Do The following for 1 minute each:
1. Base
2. .1 above with 1% incline
3.Base
4. .3 above with 3% incline
5. Base
6. . 5 above with a 5% incline
7. Base
Back to base for 2 minutes
Do the following for 15 Seconds each:
1. .1 Above
2. .2 above
3. .3 above
4. .4 above
5. .5 above
6. .6 above
7. .7 above
8. .8 above
9. .9 above
10. 1.0 above
11. .9 above (if you were on 3.0 mph here go back to 2.9 mph)
12. .8 above
13. .7 above
14. .6 above
15. .5 above
16. .4 above
17. .3 above
18. .2 above
19. .1 above
20. Base
Base Pace for 3 Minutes
Do the following for 1 minute each:
1. Base pace with a 1% incline
2. Base pace with a 2% incline
3. Base pace with a 3% incline
4. Base pace with a 4% incline
5. Base pace with a 5% incline
Base Pace for 3 minutes
Cool down for 5-10 Minutes
Great Job!! That was a tough run and you did it!!!
No comments:
Post a Comment