Monday, March 17, 2014

Fat Blaster Treadmill Interval Run

Happy Monday, fit fam! As promised, here is the Treadmill Interval Run I have been doing. I based it on an interval run from Pop Sugar, but I've tweaked it to fit my own needs/level. My run is somewhere in between the Pop Sugar "Run" and "Run Faster" workouts. This workout burns a TON of calories. Everyone is different, but yesterday I burned over 600. Awesome!

A treadmill interval workout you can Pin!
1:00-5:00- Warmup 4-5mph
5:00-6:00- Rabbit One 6mph
6:00-7:00- Rabbit One 6.5mph
7:00-8:00- Rabbit One 7mph
8:00-9:00- Rabbit Two 6mph
9:00-10:00- Rabbit Two 6.5mph
10:00-11:00- Rabbit Two 7mph
11:00-12:00- Rabbit Three 6mph
12:00-13:00- Rabbit Three 6.5mph
13:00-14:00- Rabbit Three 7mph
14:00-15:00- Recover 3.5-5.5mph
15:00-16:00- Fast 7.5mph
16:00-17:00- Easy 6mph
17:00-18:00- Fast 7.5mph
18:00-19:00- Easy 6mph
19:00-20:00- Fast 7.5mph
20:00-21:00- Easy 6mph
21:00-22:00- Fast 7.5mph
22:00-23:00- Easy 6mph
23:00-24:00- Fast 7.5mph
24:00-25:00- Easy 6mph
25:00-26:00- Fast 7.5mph
26:00-27:00- Recover 3.5-5.5mph
27:00-27:30- Hill Run One 7mph/5% incline
27:30-28:30- Recover 6mph/0% incline
28:30-29:00- Hill Run Two 7mph/5%
29:00-30:00- Recover 6mph/0%
30:00-30:30- Hill Run Three 7mph/5%
30:30-31:30- Recover 6mph/0%
31:30-32:00- Hill Run Four 7mph/5%
32:00-33:00- Recover 6mph/0%
33:00-33:30- Hill Run Five 7mph/5%
33:30-34:30- Recover 6mph/0%
34:30-35:00- Hill Run Six 7.5mph/5%
35:00-36:00- Recover 5.7mph/0%
36:00-36:30- Hill Run Seven 7.5mph/5%
36:30-37:30- Recover 5.7mph/0%
37:30-38:00- Hill Run Eight 7mph/5%
38:00-39:00- Recover 6mph/0%
39:00-39:30- Hill Run Nine 7.5mph/5%
39:30-40:30- Recover 6mph/0%
40:30-41:00- Hill Run Ten 7.5mph/5%
41:00-46:00- Cooldown 3.5mph

If you want to print this, copy and paste it and feel free to Pin and Share!

Happy running!
xoxo,
Julie

2 comments:

  1. This looks really tough, but I'm going to try it!

    ReplyDelete
    Replies
    1. It is tough, Austin, but totally do-able! Sometimes I just tweak it a little slower if it's feeling too challenging. Yesterday I was feeling good so I was able to go a little faster. :)

      Delete