Samara Donald is: The Gym Coach

Make the most of your workout!

“The Bull” run (treadmill)

You need the strength of a bull to run this drill, but why do I call this run “The Bull”? Well when you chart your speed against elapsed time, the face of a bull appears. If you want a real butt kicking workout today, try this run for a change:


Pace Recommended Speed (mph) Elapsed time
Warm up 4.0 0:00 – 2:00
Easy run 6.5 2:00 – 5:00
10k pace 7.0 5:00-8:00
5k pace 8.0 8:00-10:00
Sprint 9.0 10:00-11:00
Recover 6.5 11:00–13:00
Sprint 9.0 13:00-14:00
10k pace 8.0 14:00-16:00
5k pace 7.0 16:00-19:00
Easy run 6.0-6.5 19:00-23:00
Cool Down 3.5-4.0 23:00-25:00




6 comments on ““The Bull” run (treadmill)

  1. fitforamom
    January 21, 2010

    Great workout for the treadmill! As a dedicated runner and one that move from SoCal to the Midwest where there are actually seasons, yuck, I have spent my fair share of treadmill running. I'm going to give this a try as variety is always a good thing. Nice blog. Check mine out and follow me on Twitter if you'd like: @fitforamomAll the best,Jamie

    • thegymcoachblog
      January 27, 2010

      Already following you fitforamom! Good stuff and congrats on your goals!

  2. Mary
    January 26, 2010

    I’m going to try this tonight! I’m a little nervous because 9.0 seems really fast for my short legs, but I am pumped to give it a try 🙂 I’ll let you know how it goes!

    • thegymcoachblog
      January 27, 2010

      love the enthousiasm! Take off a notch or two if you’ve never run at 9 before… but, I promise it gets easier!

  3. Mary
    January 27, 2010

    Whoa nelly – I feel my legs today! 🙂 I love it!
    So, when I got up to 8.0, I thought my legs my fly off, so I kept that as my top speed and adjusted the rest accordingly.

    Once I do it a couple more times, I am sure I can get it up to 9.0.

    Thanks GymCoach!

  4. thegymcoachblog
    January 27, 2010

    Excellent Mary! Nice job.

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This entry was posted on January 7, 2010 by in run.
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