Monday, September 5, 2011

Incline Intervals

image

(source)

In the past I have posted some pretty sweet running intervals that I enjoy doing on the treadmill…such as the 7 to 10 workout and the four mile intervals. Interval training makes it’s way into my workout schedule pretty much every week. So here is another one to add to the list. This time, it is simply walking though!

Walking is a good option for those that are trying to build up to running, need a lighter off day of running, or are just looking for a way to mix things up! Always remember, though, that the way to get the most out of a walk is to use incline and speed adjustments. Here’s a new incline workout to try:

From 0 to 10 minutes, go up 2% every 2 minutes, keeping the speed constant:

Time

Incline

Speed

0-2

0

4.0

2-4

2

4.0

4-6

4

4.0

6-8

6

4.0

8-10

8

4.0

Then from 10 to 15 minutes, you will up the incline 2% and hold for 2.5 minutes, then up it 1% for the remaining 2.5 minutes.

Time

Incline

Speed

10-12:30

10

4.0

12:30-15

11

4.0

For the next 15 minutes, repeat the same sequence except start the incline at 1% for 0-2 minutes. Also, to make it even more challenging you can up the speed if you would like.

That takes you to 30 minutes. The last 10 minutes put the incline at 5% and do 1 minute sprint intervals.

Time

Incline

Speed

30-31

5

4.5

31-32

5

3.8

33-34

5

4.5

34-35

5

3.8

36-37

5

4.5

37-38

5

3.8

38-39

5

4.5

39-40

5

3.8


Then take about 5 minutes to cool down.

Let me know if you try it! Have a safe & fun Labor day!

1 comment:

  1. That looks like a doozy of a good workout. Love incline intervals!

    ReplyDelete

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