since i mentioned that i've been doing interval training on the treadmill, i've actually gotten a few emails asking what my program is.
i have 20, 25, and 30 minute versions of it. i'll paste the 30 minute one below.
| Time | Speed | TTL Dist |
| 0:00 - 4:00 | 6.0 | 0.40 |
| 4:00 - 5:00 | 8.5 | 0.54 |
| 5:00 - 6:00 | 5.0 | 0.63 |
| 6:00 - 7:00 | 8.5 | 0.77 |
| 7:00 - 8:00 | 5.0 | 0.85 |
| 8:00 - 9:00 | 8.5 | 0.99 |
| 9:00 - 10:00 | 5.0 | 1.08 |
| 10:00 - 11:00 | 9.0 | 1.23 |
| 11:00 - 12:00 | 5.0 | 1.31 |
| 12:00 - 13:00 | 9.2 | 1.46 |
| 13:00 - 14:00 | 5.0 | 1.55 |
| 14:00 - 14:45 | 9.5 | 1.66 |
| 14:45 - 15:45 | 5.0 | 1.75 |
| 15:45 - 16:15 | 10.0 | 1.83 |
| 16:15 - 17:15 | 5.0 | 1.91 |
| 17:15 - 17:45 | 10.0 | 2.00 |
| 17:45 - 18:45 | 5.0 | 2.08 |
| 18:45 - 19:15 | 10.0 | 2.16 |
| 19:15 - 20:15 | 5.0 | 2.25 |
| 20:15 - 20:45 | 10.0 | 2.33 |
| 20:45 - 21:45 | 5.0 | 2.41 |
| 21:45 - 22:15 | 10.0 | 2.50 |
| 22:15 - 23:15 | 5.0 | 2.58 |
| 23:15 - 23:45 | 10.0 | 2.66 |
| 23:45 - 24.45 | 5.0 | 2.75 |
| 24:45 - 25:30 | 10.0 | 2.87 |
| 25:30 - 26:30 | 5.0 | 2.96 |
| 26:30 - 30:00 | 6.2 | 3.32 |
that is the minimum. if i'm feeling strong on any given day, i'll increase each segment by 0.2 or 0.3 mph. the last few times, i've also added one last 10 mph interval from 26:30 to 27:15 or 27:30 if i'm feeling really good. yesterday i ran my last fast segment at 10.6 mph for one minute. made my calves sore today.
it's good shit. makes the time go really quickly. you should try it.
Comments