Wednesday Workout: Incline Intervals And Pushing Pace

Now that my mystery injury seems to be resolving, I am ready to kick my training up a notch, but I still need to be careful. The Rock’n’Roll USA Half Marathon course will have a challenging elevation profile, so I know I need to focus on my hill work. On the other hand, I’m pretty happy with the pace of my recent long runs, so I don’t really *need* to do too much speed work. But, I really love doing speed intervals, while hill intervals don’t seem to give me the same endorphin rush.

Treadmill

 

Today I decided to compromise and do both!

Warm-Up
0-5 min: walking @ 3.7 mph at 1.5 inlcine
5-7 min: running @ 5.7 mph at 0.5 incline
7-10 min: running @ 6.0 mph at 0.5 incline
10-15 min:  running @ 6.3 mph at 0.5 incline

Intervals
15-16 min (incline): 6.2 mph at 3.0 incline
11-17 min (recovery) 6.2 mph at 0.5 incline
17-18 min (pace): 6.7 mph at 3.0 incline
18-19 min (recovery) 6.2 mph at 0.5 incline

The 60 second intervals seemed too easy, so I switched to 90 second intervals for the rest of my workout. I won’t spell it out, but I repeated this cycle until I reached 50 minutes (including my warm-up):

90 sec (incline): 6.2 mph at 3.0 incline
60 sec (recovery) 6.2 mph at 0.5 incline
90 sec (pace): 6.7 mph at 3.0 incline
60 sec (recovery) 6.2 mph at 0.5 incline

Cool-Down
60 sec running @ 6.0 mph at 0.5 incline
2 min running @ 5.7 mph at 0.5 incline
3 min (walking) @ 3.7 mph at 1.5 incline

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

I think it was a good workout for where I am in my recovery/training. It was challenging but not too hard and best of all, no complaints from my ITB/glute/piriformis!

 I have several other posts about different speed workouts that I have come up with for the treadmill–they are great for beating treadmill boredom and always generous with the endorphins.

Do you like hill workouts? Speed workouts? Neither?

This entry was posted in Fitness, Treadmill Workouts and tagged , , , , . Bookmark the permalink.

3 Responses to Wednesday Workout: Incline Intervals And Pushing Pace

  1. bearrunner says:

    I don't like either… I usually do them on the treadmill also when I do them…

    cheers

  2. I like to mix things up on the treadmill too – would love to see your boredom busting workouts.

    Yay for the mystery injury going away! Yippee.

  3. steena says:

    Now when you walk for the warm up, do you stop the treadmill & start over again when you’re ready to run? I do.. i hate keeping track of the #’s. I made up my own interval workout a month ago, it did loosen the boredom of the treadmill, but it’s a drag to be preoccupied with the ticker too.

Comments are closed.