Treadmill Bootcamp (2016 - Standard)

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

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

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