Treadmill Bootcamp (2016 - Standard)
Author
Terri Biloski
All plans by this CoachLength
10 Weeks
Typical Week
3 Run
Longest Workout
7.46 miles
Plan Specs
running
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Summary
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 Tuesday at 6:00pm, Friday at 5:00pm and Sunday at 1:00pm at Fit4Less
We offer everything you need included shoes, events, nutritional training and more. Call Terri at 519-636-6228 for more information.
Thank you!
Stats
Sample Day 1
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
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
Steady pace long run - Could be done outside or on a treadmill
Sample Day 8
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
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
Steady pace long run - Could be done outside or on a treadmill
Sample Day 15
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)