Treadmill Bootcamp (Dymamic)

Average Weekly Training Hours 01:09
Training Load By Week
Average Weekly Training Hours 01:09
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. 2 day per week with an optional 3rd run for 12 weeks This is a Dynamic plan and any missing or incomplete workouts will be updated shortly 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 3
3.73mi
Optional Long Run

Optional Long Run

Sample Day 5
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 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 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)
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) (as long as we could hold it)
1 minute down 1
Cooldown (5 minute easy run)

Sample Day 10
4.97mi
Optional Long Run

Optional Long Run

Sample Day 12
4.35mi
Miles at Alternating Pace

4 x 1 mile at Miles at Alternating Pace (ie Marathon Pace/Half Marathon Pace)
Start and finish with a 5 minute warm up/cool down
Choose your pace and start with the slower pace run 1 mile. Then got to the faster pace and run 1 mile and repeat.
Continuous run, without any rest breaks.
Great workout for the treadmill, as the paces are easy to control and the different paces only vary slightly, which can be difficult to achieve running outside on uneven terrain.

Sample Day 15
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)

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?