Treadmill Bootcamp (2016 - Standard)

Average Weekly Training Hours 01:14
Training Load By Week
Average Weekly Training Hours 01:14
Training Load By Week

Run quicker. Recover faster. Stay warm during winter months. Work on form. Burn holiday calories. Workout in your own home or gym. You set your schedule and your workout intensity. 3 day per for 10 weeks If you are in the Elgin - St Thomas area we do offer a live group times Monday to Thursday at 6:00pm Saturdays at 8:00am and 4:00m We offer everything you need included shoes, events, nutritional training and more. Call Terri at 519-636-6228 for more information. Thank you!

Sample Day 1
0:23:00
Ladder Intervals

2 minutes at base
2 minutes at base + 1
1 minutes at base
1 minutes at base + 2
1 minutes at base
1 minutes at base + 3
1 minutes at base
1 minutes at base + 4
1 minutes at base
1 minutes (or as long as you can hold it) at base + 5
1 minutes at base
1 minutes at base + 4
1 minutes at base
1 minutes at base + 3
1 minutes at base
1 minutes at base + 2
1 minutes at base
2 minutes at base +1
2 minutes at base

Sample Day 4
0:33:00
Rolling Hills

Warm up (10 minute easy run) 1 minute at 0% incline 1 minute at 5% incline 1 minute at 2% incline 1 minute at 0% incline 1 minute at 1% incline 1 minute at 3% incline 1 minute at 7% incline 1 minute at 0% incline 1 minute at 8% incline 1 minute at 3% incline 2 minutes at 1% incline 2 minutes at 2% incline 1 minute at 0% incline 1 minute at 7% incline 1 minute at 5% incline 1 minute at 0% incline Cool down (5 minute easy run)

Sample Day 6
3.73mi
Long Run

Steady pace long run - Could be done outside or on a treadmill

Sample Day 8
0:38:00
2 steps forward 1 step back

Warmup (10 minute easy run) 1 minute at base 1 minute up 1 (base + 1) 1 minute up 1 (base + 2) 1 minute down 1 1 minute up 1 (base + 2) 1 minute up 1 (base + 3) 1 minute down 1 1 minute up 1 (base + 3) 1 minute up 1 (base + 4) 1 minute down 1 walk (1 minute) 1 minute at base 1 minute up 1 (base + 1) 1 minute up 1 (base + 2) 1 minute down 1 1 minute up 1 (base + 2) 1 minute up 1 (base + 3) 1 minute down 1 1 minute up 1 (base + 3) 1 minute up 1 (base + 4) 1 minute down 1 Cooldown (5 minute easy run)

Sample Day 11
0:39:00
Hills 2's

Warm up (10 minute easy run) 1 minute at 0% incline 1 minute at 5% incline 1 minute at 0% incline 1 minute at 4% incline 1 minute at 0% incline 1 minute at 3% incline 1 minute at 0% incline 1 minute at 5% incline 1 minute at 0% incline 1 minute at 6% incline 1 minute at 0% incline 1 minute at 7% incline Repeat 1 minute at 0% incline 1 minute at 5% incline 1 minute at 0% incline 1 minute at 4% incline 1 minute at 0% incline 1 minute at 3% incline 1 minute at 0% incline 1 minute at 5% incline 1 minute at 0% incline 1 minute at 6% incline 1 minute at 0% incline 1 minute at 7% incline Cool down (5 minute easy run)

Sample Day 13
4.97mi
Optional

Steady pace long run - Could be done outside or on a treadmill

Sample Day 15
0:43:00
3peat Ladders

Warmup (10 minute easy run) 1 minute at base 1 minute at base + 2 1 minute at base 1 minute at base + 3 1 minute at base 1 minute at base + 4 1 minute at base walk 1 minute at base 1 minute at base + 2 1 minute at base 1 minute at base + 3 1 minute at base 1 minute at base + 4 1 minute at base walk 1 minute at base 1 minute at base + 2 1 minute at base 1 minute at base + 3 1 minute at base 1 minute at base + 4 1 minute at base Optional One More walk 1 minute at base 1 minute at base + 2 1 minute at base 1 minute at base + 3 1 minute at base 1 minute at base + 4 1 minute at base Cooldown (5 minute easy run)

Terri Biloski
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Run For Your Life

Have you dreamed of running a Marathon or improve your race times?   
Do you wish you could run effortlessly or just for the love of it?