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Hey guys and gals,
I know for some parts of the country the weather is really shitty, and still snow in some areas, so if you want to take your training indoors, then here is a good workout for those of you who need to increase your running endurance.
I found this awesome iTunes download the other day for treadmill training. I've done it twice, and personally I think it's the best 30 minutes a day of cardio you can do. Even after this, 30 minutes on a bike or cross trainer you will feel GREAT.
Treadmill Training
Mixed Terrain 1
Workout Benefits
Inspired by Nike fitness trainer Jay Blahnik’s studio treadmill classes, Mixed Terrain 1 matches clear, motivating instruction with high-energy music. Combining varied inclines, speed intervals and flats, this 30-minute program is a great way to burn serious calories, build endurance and banish treadmill boredom. It will make you a stronger runner on different terrain and over time, you will see your pace and distance increase.
Using this Workout
Training on a treadmill lets you measure your progress, charting pace, time, distance traveled and calories burned. You’ll get more accurate results by entering your weight at the start of your workout (not all treadmills include this function). Models vary, but all treadmills share speed up/down and incline up/down buttons. You’ll be using them frequently during the workout so get familiar with their placement before you begin.
Jay will coach you through speed and incline changes, instructing you to run at different intensity
levels. Find the right intensity zone by gradually ramping up your speed. Here’s how the zones
should feel:
Zone 1: This is your warm-up, recovery and cool-down pace. It should feel comfortable, with your breathing light and easy.
Zone 2: In between your warm-up and race pace, this is when you start to challenge yourself. Your breath should be strong and steady, but you’re still able to hold a conversation.
Zone 3: This is your race pace. You’re working hard and pushing yourself, but not out of breath.
Zone 4: Now it’s time to kick into sprint mode, mustering the kind of intensity you would tap to pass a competitor near the end of a race. Working at this level for short durations will make you stronger, fitter and faster.
Cheers!
I know for some parts of the country the weather is really shitty, and still snow in some areas, so if you want to take your training indoors, then here is a good workout for those of you who need to increase your running endurance.
I found this awesome iTunes download the other day for treadmill training. I've done it twice, and personally I think it's the best 30 minutes a day of cardio you can do. Even after this, 30 minutes on a bike or cross trainer you will feel GREAT.
Treadmill Training
Mixed Terrain 1
Workout Benefits
Inspired by Nike fitness trainer Jay Blahnik’s studio treadmill classes, Mixed Terrain 1 matches clear, motivating instruction with high-energy music. Combining varied inclines, speed intervals and flats, this 30-minute program is a great way to burn serious calories, build endurance and banish treadmill boredom. It will make you a stronger runner on different terrain and over time, you will see your pace and distance increase.
Using this Workout
Training on a treadmill lets you measure your progress, charting pace, time, distance traveled and calories burned. You’ll get more accurate results by entering your weight at the start of your workout (not all treadmills include this function). Models vary, but all treadmills share speed up/down and incline up/down buttons. You’ll be using them frequently during the workout so get familiar with their placement before you begin.
Jay will coach you through speed and incline changes, instructing you to run at different intensity
levels. Find the right intensity zone by gradually ramping up your speed. Here’s how the zones
should feel:
Zone 1: This is your warm-up, recovery and cool-down pace. It should feel comfortable, with your breathing light and easy.
Zone 2: In between your warm-up and race pace, this is when you start to challenge yourself. Your breath should be strong and steady, but you’re still able to hold a conversation.
Zone 3: This is your race pace. You’re working hard and pushing yourself, but not out of breath.
Zone 4: Now it’s time to kick into sprint mode, mustering the kind of intensity you would tap to pass a competitor near the end of a race. Working at this level for short durations will make you stronger, fitter and faster.
Cheers!
