I did a 60 minute treadmill workout today, with Speed Intervals. Here’s what it looked like…
I did 11x30s @ 10mph on 2:00 recovery. It didn’t feel hard enough because of the long, 2 minute rest. Also, on a treadmill, a 30 second interval is actually more like 20 seconds because it takes a while for the belt to gain speed. I was actually having alot of fun, and hard workouts should not be fun. So, the last three sets, I bumped the speed up 10s before the interval, to ramp up the belt speed. That worked, and it was really hard. I did 1 extra interval just because I didn’t want to. How’s that for HTFUing?
I plan on programming my 30s intervals as 40s on the treadmill in the future. That will let the belt speed ramp up so that I am actually working hard for a full 30 seconds.
Oh wow! I’m always looking at making the treadmill workouts more interesting and less mind numbing. Gonna have to try this one, but like Rebecca above, 9pm might be my peak for now.
Don’t know if you’ve tried this, but after warming up try doing 2 mins at a base pace, then bump it up by .2 or .3 every 2 mins until it’s tough to keep that pace going for 2 mins (I usually start at 6.2 then do every .2 get up to about 7.6 mph), then go down by the same .2 or .3 every minute until you’re back at your pace. Then repeat the same cycle with 1min for every .2, then 30 secs down. It wears you out. My 5k pace has dropped a bunch this year by doing this.
Love your blog, Carol. I peek in several times a week for updates. Keep up the great work and advice.
Fruitcake! Yummmy!!!
I think your blog just encouraged me to HTFU! I only do my 30sec intervals at 9mph, but usually do only 30secs rest. Go Carol!