In case you’re wondering what type of training plan I am working with, check out THIS post where I explain Project Birthday Bod. Already one week in and I’ve had to change a couple of things around because one of my spin classes that I was to be instructing was cancelled but so far the training plan is going well. Welcome to a recap of my week of workouts!
This week I subbed a spin class on Monday night and tried to use up a few Barre class passes that were about to expire. I don’t really consider barre a major intense workout, not because it isn’t hard, just because it’s not as intense as my other strength training workouts. Don’t get me wrong, those classes can be killer and I finally worked my way up to using the 3lb weights!
On Saturday, as you can see, I did a “60 minute rolling hills treadmill workout.” It was probably the shortest distance I have run in 60 minutes, but I did it all while cycling through various inclines and it was KILLER. I was a hot sweaty mess by the end. I knew I wanted to do a longer (>30 minutes) of cardio and I knew I wanted to sweat… enter this workout.
Warm up = 5 minutes walking
1 minute running @ 6.7mph @ 1% incline
1 minute running @ 6.4mph @ 2% incline
1 minute running @ 6.1mph @ 3% incline
1 minute running @ 5.9mph @ 4% incline
1 minute running @ 5.7 mph @ 5% incline
Repeat 10 times
Cool down = 5 minutes walking
This workout is completely adjustable for speed to suit abilities and fitness levels. I am not a super fast runner so you could be doing speeds from 7.7mph to 6.7mph instead of 6.7mph to 5.7mph. I actually changed mine up a bit as I ran and started at 6.5 then 6.6 then 6.7 then 6.8. It sounds somewhat slow but once you hit the minutes at 4 and 5% incline, it is TOUGH! Oh, and if you’re like, “Kris why didn’t you just find a hill outside and run up it?” UM BECAUSE IT WAS LITERALLY -31 WITH THE WINDCHILL. 😉
On Sunday, after a fun night out at my friend’s birthday party, I took it easy after a big sleep in and gladly enjoyed my “active rest” day. I did a bit of foam rolling because my hamstrings are so incredibly tight, but I happily skipped cardio and weights for the day!
Do you run hills on the treadmill?
What was your favourite part of the weekend?