Samara Donald is: The Gym Coach

Make the most of your workout!

The Train (Interval Run – Intermediate)

This run always makes me think of the movement of a train (not to mention the “chugga chugga choo choo!”), but you don’t have to be silly like me; just stick with it and you’re be on the way to destination slim!

Muscles worked: All (cardio)
Time to complete: 20 minutes
You will need: Treadmill

  • Minutes 0-3 (3 min): Warm Up by walking at a moderate pace (3.5-4.0 speed)
  • Minutes 3-6 (3 min): Jog at your moderate pace (70% of MHR*)
  • Minutes 6-9 (3 min): Run at a fast pace (80% of MHR*- about 7-7.5 treadmill speed
  • Minutes 9-11 (2 min): Jog at your moderate pace (70% of MHR*)
  • Minutes 11-13 (2 min): Run at a faster pace (85-90% of MHR* – about 7.5-8.5 treadmill speed)
  • Minutes 13-15 (2 min): Jog at your moderate pace (70% of MHR*)
  • Minutes 15-16 (1 min): Run at your fastest pace (90-95% of MHR* – about 8.5-9.5 treadmill speed)
  • Minutes 16-17 (1 min): Jog at your moderate pace (70% of MHR*)
  • Minutes 17-20 (3 min): Cool Down by walking at a moderate pace (3.5-4.0 speed)

*MHR = Maximum Heart Rate. See a basic calculation at: http://www.bodyforlife2.com/max_heart_rate.htm

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This entry was posted on January 12, 2008 by in Uncategorized.
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