Samara Donald is: The Gym Coach

Make the most of your workout!

Kick the boredom run

Bored at the gym? Who wouldn’t be when you’re probably doing the same old thing day after day. Shake it up for your mind and your body with this anti-boredom treadmill routine.

Time Needed: 30 minutes from start to finish
Equipment: Treadmill
Pre-requisite: Know how to speed up and adjust incline pace on the machine with ease

WARM UP/STEADY RUN – 10 MIN
3 min warm up at 3.5 mph
7 min steady run @ moderate pace (6-7mph)

UPHILL WALK – 6 MIN (W/ TRANSITION)
— reduce pace to walk speed; take 30 seconds interlude to adjust speed and incline
5 min uphill walk – incline 4-6 / speed 3.5-4mph
— 30 seconds interlude to adjust speed and incline

SPEED DRILLS – 9 MIN
1 min fast pace walk (4.0 mph)
2 min fast pace run (7.5-8.5 mph)
*Repeat 3 times total

FINAL STRETCH – 5 MIN
5 min fast pace walk (4.0+ mph)

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One comment on “Kick the boredom run

  1. Begered
    May 29, 2009

    I tried this last night at the gym…great workout!

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This entry was posted on May 5, 2009 by in Uncategorized.
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