Samara Donald is: The Gym Coach

Make the most of your workout!

Rev it up! Run (20+ min)

You know I love quick and dirty runs – getting the most out of a short time on the treadmill by ramping up the intensity is my style all the way. After watching “Top Gear” last night, I was inspired to create this “Rev it up!” run – mimicking the race car’s journey around the track. What could be more fun!?

Are you ready? Start your engines!!

Warm-up lap  8 min total
  2 min Walk at brisk pace
  5 min Run at easy pace (6.5^)
  1 min Walk at brisk pace
The RACE                      10-20 minutes*
  2 min Run at easy pace (6.5^)
  1.5 min Run at fast pace (7.0^)
  1 min Run at faster pace (7.5^)
  30 sec Pit stop! Stand on sides of treadmill and reset pace, or brisk walk
*Repeat above cycle 2 times for a 20 min workout,
3 times for 25 mins and 4 times for a 30 min workout
     
Victory lap      2 min total
  2 min Walk at brisk pace (cool down)

 ^ These are my mph paces, adjust to your own ability

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This entry was posted on March 16, 2010 by in fitness.
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