Treadmill Speed Workout

Treadmill Speed Workout

As I wrote about a few weeks ago, I’m running a half marathon the first weekend in June and trying to incorporate some speed workouts into my training. I decided to start out on the treadmill instead of a track or running trail because it’s an easy way for me to force myself to maintain a certain pace for a given amount of time. If, for example, you tell me to run at a 10K pace for half a mile…that literally means nothing to me. I’ll just go as fast as I feel like because, well, that’s what I pretty much do during any race ever. I love running, but I’m actually a huge joke of “a runner.”

This was a good way to ease into the whole speed workout thang—not too intense, but still forces you to get those legs moving. It takes just over 30 minutes to complete.

Speaking of running, after everything that’s happened in Boston this past week, I find myself appreciating my daily runs around the city even more. This really is a beautiful, amazing place to call home. Here are a couple Instagram pics I snapped trotting around Southie:

Pleasure Bay, South Boston Castle Island, Southie

Instagram

And before I send you off to carpe the shit out of this diem, I wanted to spread the word about a Spin-A-Thon at Ten X Club in Dedham on Saturday May 11th that’s raising money for Girls on the Run, a great organization that supports positive emotional, social and physical development in 3rd to 6th grade girls. Jocelyn reached out to me and told me that she and 11 other ladies are running the 200-mile Reach the Beach relay, and this spin-a-thon is part of their fundraising efforts. Visit the Facebook page for more details and sign up for one of four spin classes if you’re in the area! I’m not sure if I’ll be in Boston that weekend yet, but if so, I’ll most definitely make it for a class—I LOVE spinning (and charity, of course).

signature

45-Minute Full-Body Conditioning Workout for the Gym

45-min gym workout power wheel

I’ve mentioned before that I don’t have a gym membership, but I do have access to a gym at work, which I frequently use on my lunch break. This 45-minute workout incorporates both cardio and strength training, alternating 5 minutes on the treadmill with 4 minutes of weighted tabata intervals. The treadmill intervals get easier as you go through the workout, so don’t let the first five minutes of sprinting scare you off.

Equipment I Used:

45-minute full-body conditioning gym workout

Here’s a detailed breakdown of the tabata intervals. You’ll set your Gymboss Interval Timer for 8 rounds of 20 seconds of work and 10 seconds of rest of each exercise.

Power Wheel Tucks

Strap your feet onto the power wheel and start in a plank position. Bring your knees to your chest, rolling the wheel forward. Roll back out into plank position.

Weighted Plié Squats

Think of a ballet dancer doing a plié. Start with legs more than shoulder-width apart with feet facing outwards. Hold two 10-lb weights, one in each hand (feel free to adjust weight to your fitness level). Squat down in a plié, keeping back straight, and return to standing.

Kettlebell Figure 8

Start with legs a bit more than shoulder-width apart and lower yourself into a shallow squat. Keep your back straight and chest up. You’ll hold the kettlebell in one hand (I use a 35-lb bell when I do this move; I recommend using a weight 5-10lbs heavier than that which you swing), and weave it around your legs in a figure 8 motion, passing it off between hands as you swing through the center. Alternate the direction in which you swing it around your legs each 20-second work interval. You’ll really start to feel this working your lower back and thighs towards the end!

Plank Rows to Push Up

Start in a plank position. Grab a 10-lb weight in your left hand and pull your elbow straight up, rowing the weight up to chest-level. Return to plank and pick up a weight with your right hand now, doing the row on the other side. With both hands back on ground, do a push up. Repeat sequence. If you use square dumbbells, you can hold onto the weights throughout the whole move. Mine are rounded, so I’m unable to balance on them and simply keep them to the side of either hand so I can easily grab them for the rows. Also, pushups while holding weights tend to bother my wrists.

Alternating Lunge & Curls

Start in a standing position holding 10-lb weights with palms facing out. Step forward with your right leg into a deep forward lunge, knees bent at 90 degrees. As you lunge forward, curl the weights up. As you step back to the original standing position, lower weights. Repeat, stepping forward with your left leg now. Granted, my upper-body strength is wimpy at best, but I found the curls super challenging.

Next time you’re not sure what to do at the gym, give this workout a try!

15-Minute Treadmill Workout

I abhor treadmills. I can’t do more than a mile without wanting to rip my hair out from boredom. Usually, I don’t have a problem avoiding the machine, as running outside in the winter doesn’t bother me as long as it’s not snowing. However, with each passing year, it gets harder to venture out in the cold because I have Raynaud’s Disease, a circulation condition in which smaller arteries providing blood to my fingertips, toes and other small body parts close when my skin is exposed to the cold. It’s not a big deal—just annoying, slightly painful when it happens to certain body parts and, more than anything, it looks a little freaky.

As my Raynaud’s gets worse each winter, the treadmill becomes unavoidable if I want to run on cold days. And while I don’t think I’ll ever be able to knock out a long-distance run on the devil machine, I’ve started to do brief speed workouts that I actually enjoy. Usually I’ll couple 15 minutes on the treadmill with a quick body-weight routine for a well-rounded workout. And while 15 minutes seems like a short time for cardio, you’ll still work up a killer sweat if it includes some sprinting intervals. I did this 12-minute ab workout before hopping on the treadmill and doing the following 15-minute interval ladder.

I got real ambitious—and by “real ambitious” I mean “over-caffeinated”—and made the above visual masterpiece breaking down the workout, but in short:

  • Warm up for 1 min, jogging at 5mph
  • You’ll do 1-min sprint intervals, starting at 6mph (easy run pace) and working up to 10mph (full-on sprint), and then back down again to 6mph. Between each sprint, you’ll have a 30-second long recovery period at 5mph.
  • Cool down for 1 min, jogging at 5mph.

Feel free to adjust the sprint speeds to fit your running level!