Week 3 Day 5
Survivor
Ok, peeps! It's Friday again! Yeah!!! Time for a nice, long, calorie burning run! You can choose to do another 5k challenge and try for your best time, or you can follow my treadmill interval workout for a bit of variety, you choose.
Treadmill Interval Workout
5 to 10 min warmup to base (remember start your base at a speed you can hold comfortably for a long time. What matters is you give it your all! Even if your all means a base of 1.0 mph.)
Do the following for 30 seconds each:
1. base
2. 1.0 above base
3. .1 above base
4. .9 above base
5. .2 above base
6. .8 above base
7. .3 above base
8. .7 above base
9. .4 above base
10. .6 above base
11. .5 above base
Recover on base for 2 min.
Do the following for 1 min. each:
1. .1 above base
2. .2 above base
3. .3 above base
4. .4 above base
5 .5 above base
Recover on base for 2 min.
Do the following for 15 sec. each with a 30 sec. recovery between each:
1. .5 above base
2. 30 sec. recovery
3. 1.0 above base
4. 30 sec. recovery
5. 1.5 above base
6. 30 sec. recovery
7. 2.0 above base
8. 30 sec. recovery
Recover on base for 2 min.
Do the following for 45 sec. each:
1. .1 above base
2. .3 above base
3. .5 above base
4. base
5. .2 above base
6. .4 above base
7. .6 above base
8. base
Recover 5 min. on base.
Walk 5 min. to cool down.
Stretch and relax.
You did it! You're amazing! Feel proud of yourself after that. That was a great workout!
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