Treadmill Tuesday Workout

The winter has been mild, but the need for the Treadmill still appears!

This little jammer is a nice ladder working you down from just over Threshold to Recovery. It may take you 30 seconds to work up to a Heart Rate that puts you in Zone 5a or drop down during the ladder....That is completely fine.  Dial it in by effort or pace. You can use a 10K pace as your 5a Zone and build off of that.

If you are a beginner runner or are coming off a sabbatical from running I suggest only executing 2 sets. Then progressing to 3 and 4 sets in the next few weeks


8-10 Min Warm Up building to HR Zone 3 or Tempo
Main Set x 4:
1 Min Z5a
2 Min Z4...a few bpm below threshold
3 Min Z3...tempo
2 Min low Z2/Z1.....a Recovery Jog
***You can walk at beginning of this to bring your HR down, then resume jogging
5-8 Min CD...Z1 or Walk


Cheers, WES


Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

with the subject title: Coaching Questions and I will get back to you ASAP!


We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES