I pulled out an old Runervals tape today and dropped it in my schedule in lieu of my aerobic hill run. What follows is the structure of the treadmill workout which I clipped from a web site.
Has anyone used these treadmill session with success?
Here's the structure of 2.0:
Warm-up using base pace (BP). For me this means a comfortable jog which is around 4.5 - 5.5 mph. This is my normal BP for Runervals 1.0 and other treadmill videos. However, my BP for Runervals 2.0 is 3.0 mph (a slow walk). That way, I could follow the program more closely. You will see why later.
Do 2 or 3 minutes of BP + 3 mph to warm-up some more.
1st set of steady state intervals - You do 90 seconds at BP + 3 mph at a 2% incline. You then do 30 seconds at BP + 3 mph at 0% incline. You do four sets of these to make a total of 8 minutes.
2 minutes at BP.
2nd set of steady state intervals - You do 90 seconds at BP + 4 mph at a 3% incline. You then do 30 seconds at BP + 4 mph at 0% incline. You do four sets of these to make a total of 8 minutes.
2 minutes at BP.
3rd set of steady state intervals - You do 90 seconds at BP + 5 mph at a 4% incline. You then do 30 seconds at BP + 5 mph at 0% incline. You do three sets of these to make a total of 6 minutes. Troy said he was giving us a break by doing three sets instead of four. Yeah right!! This is so hard. But now you can see why I had to set my BP to 3.0 mph even though that is very slow. Otherwise, I would have to go 6 minutes at 9.5-10.5 mph. Right now, I'm not in shape to do that. However, the background runners are very fit since they're competitors or avid runners. Three of them (two men and one woman) were running 10 mph while the fourth (another woman) was doing 9.1 mph.
2 minutes at BP.
4th set of intervals - Three sets of one minute intervals. First interval is BP + 5 mph, 4% incline. The second interval is BP + 5 mph, 5% incline while the third interval is BP + 5 mph, 6% incline. The active recovery periods between each interval is also one minute. They are at a BP pace, 0% incline for all of them. So you do get a lot of rest between these intervals.
Cool-down at BP.
Has anyone used these treadmill session with success?
Here's the structure of 2.0:
Warm-up using base pace (BP). For me this means a comfortable jog which is around 4.5 - 5.5 mph. This is my normal BP for Runervals 1.0 and other treadmill videos. However, my BP for Runervals 2.0 is 3.0 mph (a slow walk). That way, I could follow the program more closely. You will see why later.
Do 2 or 3 minutes of BP + 3 mph to warm-up some more.
1st set of steady state intervals - You do 90 seconds at BP + 3 mph at a 2% incline. You then do 30 seconds at BP + 3 mph at 0% incline. You do four sets of these to make a total of 8 minutes.
2 minutes at BP.
2nd set of steady state intervals - You do 90 seconds at BP + 4 mph at a 3% incline. You then do 30 seconds at BP + 4 mph at 0% incline. You do four sets of these to make a total of 8 minutes.
2 minutes at BP.
3rd set of steady state intervals - You do 90 seconds at BP + 5 mph at a 4% incline. You then do 30 seconds at BP + 5 mph at 0% incline. You do three sets of these to make a total of 6 minutes. Troy said he was giving us a break by doing three sets instead of four. Yeah right!! This is so hard. But now you can see why I had to set my BP to 3.0 mph even though that is very slow. Otherwise, I would have to go 6 minutes at 9.5-10.5 mph. Right now, I'm not in shape to do that. However, the background runners are very fit since they're competitors or avid runners. Three of them (two men and one woman) were running 10 mph while the fourth (another woman) was doing 9.1 mph.
2 minutes at BP.
4th set of intervals - Three sets of one minute intervals. First interval is BP + 5 mph, 4% incline. The second interval is BP + 5 mph, 5% incline while the third interval is BP + 5 mph, 6% incline. The active recovery periods between each interval is also one minute. They are at a BP pace, 0% incline for all of them. So you do get a lot of rest between these intervals.
Cool-down at BP.