If you are considering joining my team for Rugged Maniac in August, then you need to start to gear up now! Here are a few treadmill workouts that helped me get through the winter. If it’s a nice day out, feel free to modify to an outdoor run day!
Interval workout 1
Your goal is to complete this 20 times. Start out with 8-10 rounds of sprints and work up to 20!
Sprint for 20 seconds – jog or walk for 20 seconds
(I had a class member tell me that she thought there was no way she could ever conquer such a feat. However, once we got moving she said, “I can actually do it like this!” She felt amazing afterwards!)
Interval workout 2
Warm up for 5 minutes
Working off a rate of perceived exertion (RPE) of 1-10 scale:
Sprint .25 mile at RPE level 6-8
Recovery x 2 minutes
Repeat 3 more times so that you have sprinted a total of 1 mile! (with a 2 minute recovery in between each sprint!)
Interval workout 3
Warm up for 5 minutes
Working off of a 60 second cycle:
RPE 5 x 15 seconds
RPE 7 x next 15 seconds
RPE 8 x next 15 seconds
RPE 9 last 15 seconds
Walk x 1 minute
Increase incline to 10.0 x 4 minutes
Increase incline to 12.5 x 4 minutes
Interval workout 4
Example speeds: this may or may not be something to work up to. Choose what works for you while still challenging yourself.
2 minutes at 8.0
1 minute at 7.5
2 minutes at 7.0
1 minute at 6.5
Repeat! (Take any breaks in between the minutes as necessary!)
You are not done! Try this move to increase strength, coordination, flexibility, and power:
Find any line or create one to jump over.
Jump front to back and then laterally side to side over the line:
Jump front to back as fast or as high as you can x 30 seconds. Rest for 15 seconds. Repeat again for a total of 4 rounds.
Jump side to side over the line as fast or as high as you can x 30 seconds. Rest for 15 seconds. Repeat for a total of 4 rounds.
Drop for push-ups (any modification will do), x 30 seconds. Using equipment for body weight moves like a push-up can bring an added challenge and interest to any drill!
Repeat this series again for beginners (for a total of 2 rounds) and 3-4 times through for the journeyman!