Treadmill Workouts – Speed Intervals

I was dreading getting up at 5:00 am on my first day back at work after the holidays, but having a speed workout on tap helped me jump start my day.  I have several posts about different speed treadmill workouts–they are great for beating treadmill boredom and always generous with the endorphins.

This is what I came up with for my first speed workout of 2012.

Warm-Up
0-5 min: walking @ 3.7 mph at 1.5 inlcine
5-10 min: running @ 6.0 mph at 0.5 incline
10-15 min: running @ 6.3 mph at 0.5 incline

Intervals (0.5 incline)
15-42 min: 9 x  2 min speed/1 min recovery:
6.7 mph/6.0 mph (x 2)
7.0 mph/6.0 mph (x 6)
6.7 mph/6.0 mph

Cool-Down
42-45 min: running @ 6.0 mph at 0.5 incline
45-47 min: running @ 5.7 mph at 0.5 incline
47-50 min: walking @ 3.7 mph at 1.5 incline

(Do you see that running cool-down? I’m keeping my runners’ resolutions in mind!)

My ITB felt tight, although it felt less tight during the faster intervals. I took some time to stretch and use the foam roller before hitting the shower and getting ready to face the rest of my day.

Did you have a hard time getting up for work yesterday?