Week 7 Day 1

"Va Va Voom"(click to listen)
Nicki Minaj 

Printable workout

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) .1 above base (Example: If your base pace is 3.5 press your speed up to 3.6)

2) .2 above base

3) .3 above base

4) .4 above base

5) .5 above base

6) .6 above base

7) .7 above base

8) .8 above base

9).9 above base

10) 1.0 above base (Example: if your base pace is 4.0mph press your speed up to 5.0mph.)

Back to base for 2 minutes

1) 2.0 above base for 1 minute (Example: If your base pace is 3.0 got to 5.0)

Do the following for 15 Seconds each: (You will be lowering your speed .2 mph every 15 seconds until you are back at base pace)

2) 1.8 above base

3) 1.6 above base

4)  1.4 above base

5) 1.2 above base

6) 1.0 above base

7) .8 above base

8) .6 above base

9) .4 above base

10) .2 above base

Back to base for 2 minutes

1)  1.6 above base for 1 minute

Do the following for 15 Seconds each:

2) 1.4 above base

3) 1.2 above base

4) 1.0 above base

5) .8 above base

6) .6 above base

7) .4 above base

8) .2 above base

Back to base for 2 minutes

1)  1.0 above base for 1 minute

Do the following for 15 seconds each:

2) .8 above base

3) .6 above base

4) .4 above base

5).2 above base

Back to base for 2 minutes

Do the following for 30 seconds each:

1) .1 above base with a 1% incline (Example: If your base is 5.0 press your speed up to 5.1 and your incline up to a 1% grade)

2) Base

3) .2 above with a 2% incline

4) Base

5) .3 above base with a 3% incline

6) Base

7) .4 above base with a 4% incline

8) Base

9) .5 above base with a 5% incline

10) Base

Hold base for 2 minutes

Do the following for 15 seconds:

1) Base pace with a 1% incline

2) Base with a 2% incline (Example: If your base pace is 2.0mph keep your speed on a 2.0 and race your incline to a 2%)

3) Base with a 3% incline

4) Base with a 4% incline

5) Base with a 5% incline

Back to base pace (with no incline) for 2 minutes

One more sprint and you are done!! You’ve Got This!!

Do the following for 30 Seconds Each

1)  .5 above base

2) 1.0 above base

3) 1.5 above base

4) 2.0 above base

Back to base pace for 2 minutes

*Cool down 5-10 minutes

You did it!! That was a tough run, you did a bunch of sprints and hills and you conquered it! Be so proud of yourself!