Treadmill Bootcamp (2016 - Standard)
Author: Terri Biloski
Length: 10 Weeks
Tags: running
Typical Week: 3 Run
Longest Workout:
7.46 miles
Author: Terri Biloski
Length: 10 Weeks
Tags: running
Typical Week: 3 Run
Longest Workout:
7.46 miles
Treadmill Bootcamp (2016 - Standard)
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!
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
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)
Steady pace long run - Could be done outside or on a treadmill
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)
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)
Steady pace long run - Could be done outside or on a treadmill
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)
My name is Terri Biloski, I run for the Huntington Society of Canada (HSC) and coach for my love of the sport.
For more information about my cause and/or to support our fundraising efforts Visit http://www.hscevents.ca/10daysatthefair
Find me on Strava at https://www.strava.com/athletes/6244560