Warm Up: 12 incline, 3.0 speed, 5 minutes
5 sets: 2 minutes jogging 7.5 speed, 1 minute walking 2.0 speed
6 sets: 30 seconds sprint 10 speed, 30 seconds walk 2.0 speed
Jog a half-mile at your own pace (6.5 speed)
Cool down: Walk at your own pace
Carolyn’s Modified Treadmill Workout:
Warm Up: 10 incline, 3.0 speed, 5 minutes
5 sets: 2 minutes jogging 5.0 speed, 1 minute walking 2.0 speed, 1.0 incline
Half mile: 4.1 to 4.5 (0 incline)
(I am training for the Princess Half Marathon which says you should be training at a 15 minute mile pace but I am hoping to train faster than that. So when I realized I was going slower than 14 min/mile at a 4.1 pace, I went up to 4.5 and went 13:20 min/mile.)
I added that earlier because I felt I would be too tired to do it after sprints. Keep in mind, I worked a full day and was feeling hungry.
Cool Down: 1.0 incline, 3.0 speed, 2 minutes
Back down to 0 incline
Sprint: 7.0 speed, 30 seconds; 2.5 speed, 30 seconds
Sprint: 6.5 speed, 30 seconds; 2.5 speed, 30 seconds