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  • Running Workout

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    Dijana Zugic
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    The document outlines a 30-hour treadmill workout with increasing speeds from 3.5 to 7 mph and an incline of 1% for most of the workout. It also outlines an 8-week outdoor running training plan that progresses from walking and running intervals to longer continuous runs, building up to a 30-minute run by the 8th week.

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    for inside and outside.

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    The document outlines a 30-hour treadmill workout with increasing speeds from 3.5 to 7 mph and an incline of 1% for most of the workout. It also outlines an 8-week outdoor running training plan that progresses from walking and running intervals to longer continuous runs, building up to a 30-minute run by the 8th week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    23 views2 pages

    Running Workout

    Uploaded by

    Dijana Zugic
    The document outlines a 30-hour treadmill workout with increasing speeds from 3.5 to 7 mph and an incline of 1% for most of the workout. It also outlines an 8-week outdoor running training plan that progresses from walking and running intervals to longer continuous runs, building up to a 30-minute run by the 8th week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    RUNNING WORKOUT

    Treadmill
    Time

    Speed

    Incline

    0:00-5:00

    3.5

    1.0

    5:00-10:00

    4.0

    2.0

    10:00-12:00

    6.5

    1.0

    12:00-13:00

    3.5

    1.0

    13:00-15:00

    6.6

    1.0

    15:00-16:00

    3.5

    1.0

    16:00-18:00

    6.7

    1.0

    18:00-19:00

    3.5

    1.0

    19:00-21:00

    6.6

    1.0

    21:00-22:00

    3.5

    1.0

    22:00-24:00

    6.7

    1.0

    24:00-25:00

    3.5

    1.0

    25:00-27:00

    6.7

    1.0

    27:00-28:00

    3.5

    1.0

    28:00-30:00

    6.8

    1.0

    30:00-31:00

    3.5

    1.0

    31:00-33:00

    6.9

    1.0

    33:00-34:00

    3.5

    1.0

    34:00-36:00

    7.0

    1.0

    36:00-42:00

    3.5

    2.0

    Outdoors
    WEEK

    WORKOUT

    Mon: walk 2 min., run 1 min. (7x) = 21 min.


    Wed: walk 2 min., run 2 min. (6x) = 24 min.
    Fri: walk 2 min., run 3 min. (5x) = 25 min.

    Mon: walk 1 min., run 3 min. (7x) = 28 min.


    Wed: walk 1 min., run 4 min. (5x) = 25 min.
    Fri: walk 1 min., run 5 min. (5x) = 30 min.

    Mon: walk 1 min., run 6 min. (4x) = 28 min.


    Wed: walk 1 min., run 7 min. (4x) = 32 min.
    Fri: walk 1 min., run 8 min. (4x) = 36 min.

    Mon: run 8 min., walk 1 min., run 9 min., walk 1 min. (2x) = 38 min.
    Wed: run 9 min., walk 1 min., run 9 min., walk 1 min. (2x) = 40 min.
    Fri: run 9 min., walk 1 min., run 10 min., walk 1 min. (2x) = 42 min.

    Mon: run 10 min., walk 1 min., run 10 min., walk 1 min. (2x) = 44 min.
    Wed: run 10 min., walk 1 min., run 12 min. (1x) = 23 min.
    Fri: run 12 min., walk 1 min., run 15 min. (1x) = 28 min.

    Mon: run 15 min., walk 1 min., run 15 min. (1x) = 31 min.


    Wed: run 15 min., walk 1 min., run 18 min. (1x) = 34 min.
    Fri: run 18 min., walk 1 min., run 20 min. (1x) = 39 min.

    Mon: run 10 min., walk 1 min., run 21 min. (1x) = 32 min.


    Wed: run 10 min., walk 1 min., run 23 min. (1x) = 34 min.
    Fri: run 10 min., walk 1 min., run 25 min. (1x) = 36 min.

    Mon: run 26 min. (1x) = 26 min.


    Wed:run 28 min. (1x) = 28 min.
    Fri: run 30 min. (1x) = 30 min.

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