Workout of the Week

Hello everyone...

Here is this week's workout; it focuses primarily on inclines/hills, which will help build overall leg strength.

Warm-up:  Five-minute brisk walk

Main Set:

• 1/2 mile at intensity 6/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/2 mile at intensity 6/10

Cool-down:  Five- to ten-minute walk or easy jog

Regarding the incline, set it anywhere from 2% to 5% if you are on a treadmill.  On the other hand, use a fairly steep hill that requires 30 seconds to complete if you are running outside and run the same four repetitions as outlined above.

This can be a challenging workout if you push yourself so use common sense and run within your ability.  Running hill repeats outdoors is tough but the 1/4 mile inclines on a treadmill can sneak up on you given the duration.  Scale things down if you need to do so, even if you're in the middle of an interval.  Smart running pays dividends in the end!