Get it Up, Your Heart Rate That Is: Build it Up Treadmill Run



Don't get scared by the title, this is not some crazy cardio workout that involves getting off the treadmill and actually building something. The term "build it up" is more of a metaphor for how you progress as the time moves along. Basically you run one minute then rest, you run two minutes then rest, you run three minutes then rest and so on. Enjoy!

00:00-05:00 WARM-UP, Speed 2.0
05:00-06:00 Speed 6.0
06:00-07:00 Speed 3.5
07:00-09:00 Speed 6.0
09:00-10:00 Speed 3.5
10:00-13:00 Speed 6.0
13:00-14:00 Speed 3.5
14:00-18:00 Speed 6.0
18:00-19:00 Speed 3.5
19:00-24:00 Speed 6.0
24:00-25:00 Speed 3.5
25:00-31:00 Speed 6.0
31:00-32:00 Speed 3.5
32:00-39:00 Speed 6.0
39:00-40:00 Speed 3.5
40:00-45:00 COOL-DOWN, Speed 2.0

Not ready for this yet? I've done a beginner's version of this workout. To find out what it is read more

00:00-05:00 WARM-UP, Speed 1.5
05:00-06:00 Speed 4.0
06:00-07:00 Speed 2.5
07:00-09:00 Speed 4.0
09:00-10:00 Speed 2.5
10:00-13:00 Speed 4.0
13:00-14:00 Speed 2.5
14:00-18:00 Speed 4.0
18:00-19:00 Speed 2.5
19:00-24:00 Speed 4.0
24:00-25:00 Speed 2.5
25:00-31:00 Speed 4.0
31:00-32:00 Speed 2.5
32:00-39:00 Speed 4.0
39:00-40:00 Speed 2.5
40:00-45:00 COOL-DOWN, Speed 1.5

Still too hard? Then experiment with the speed on the "fast" interval and work at a level that challenges you. You can then begin to build up to be able to do either workout.

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