Make the most of your workout!
This is not a run for the faint of heart, or the beginning runner. But if you’ve been running for a while, have good experience changing pace on the treadmill – and really want to turn it up a notch – this run is for you.
I do this run when I have a lot of energy to burn – and want to maximize my calorie expenditure in a short time frame (who doesn’t!?). I will often do this run following an arm weight lifting cycle – never on leg day.
So if you’re looking for a kick butt high energy run – try The Evil 5 (you’ll know why I call it this when you run it).
Note – as always, you will need to adjust the speed/pace based on your own ability and height. I note my speeds for reference only. Remember I’m a 5’3’” girl, so tall guys – you better go faster than me!
The Evil 5 Run
|0:00-2:00||Brisk Walk (warm up)|
|2:00-9:00||Run at moderate pace (mine =6.7 mph)|
|9:00-10:00||Brisk Walk (recover)|
|10:00-20:00||5 cycle repeat (2:00 each cycle):|
|1 min at moderate pace (mine = 7.0 mph)|
|45 seconds at very fast pace (mine = 9.0 mph)|
|15 seconds step onto sides of treadmill and recover heart rate|
|20:00-21:00||Brisk Walk (recover)|
|21:00-24:00||Run at moderate pace|
|24:00-25:00||Brisk Walk (cool down)|
I’d love to hear how you do with this run. Add a comment if you’re one of the brave to try it. Have fun!