treadmill workout

Treadmill Tuesday Tempo & Row

Today's Treadmill Workout breaks up the Tempo with one of the absolute best exercises on the planet.  The Renegade Row!  It packs in rotation core and pull motion and works the T-Spine area.

1 Mile Warm Up to Z2

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Main Set x 5:

3 Min at 2% incline at Tempo or Z3

Renegade Rows x 10/10

****You can use Dumbbells or Kettlebells

1 Min Walk for Recovery

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1 Mile Z2 to Cool Down

 

Feel free to play around with this workout by increasing Time, Pace or Incline.

 

 

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

results@nolimitshammerharder.com

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

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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

 

Treadmill Tuesday Fartlek Workout #3

Eat your Wheaties, today's Descending Fartlek brings the heat. I feel the Need for Speed!

Warm Up will be our standard 1 Mile working our way up to a solid Zone 2 Pace/Effort

** Literally a picture of Me after doing this workout.....You are going to Love it!!

Main Set:

6 Minutes at Tempo with 3 Minutes Recovery

5 Minutes 13.1 Pace with 2:30 Recovery

4 Minutes 10K Pace with 2:00 Recovery

3 Minutes 10K Pace with 1:30 Recovery

2 Minutes 5K Pace with 1:00 Recovery

1 Minute Faster than 5K Pace 

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5-8 Minutes easy Zone 2 for Cool Down

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

results@nolimitshammerharder.com

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

 

Treadmill Tuesday Fartlek Workout #2

Lets burn those Christmas Calories Off with some more Fartlek work!  Today we will be working Up and back Down a Speed Play ladder.

10 Min Warm Up to a solid upper Zone 2 Pace/Effort

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Main Set:

1 Minute 5K Pace with 1 Minute Recovery

2 Minutes 10K Pace with 2 Minutes Recovery

3 Minutes 10K Pace with 3 Minutes Recovery 

4 Minutes 13.1 Pace with 4 Minutes Recovery

3 Minutes 10K Pace with 3 Minutes Recovery

2 Minutes 10K Pace with 2 Minutes Recovery

1 Minute 5K Pace with 1 Minute Recovery

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5-8 Minutes easy Zone 2 for Cool Down

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

results@nolimitshammerharder.com

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

Treadmill Tuesday Fartlek Workout #1

Fartlek, Swedish for "Speed Play".  These workouts are known for their "varied" speed work.  Using different Paces and/or Interval length.  The perfect formula to fight boredom and are manageable enough to throw in at anytime of the year with just a simple tweak. HINT: Save this workout and use it through out the season....it works outside as well.

This will require a Music. I recommend setting the Treadmill to .5% or 1% Incline.

10K pace is a suggestion, feel free to fool around with different Fast paces for this workout.  Have fun with it and keep the structure loose.

1 Mile Warm Up working your way up to a Solid Zone 2 Pace(Z2)/Effort
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Main Set 25 Minutes:

The beginning of Every Song bring up your pace to 10K and hold for 1 minute then back down to that Solid Z2 pace
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5-8 Minutes Z2 as a Cool Down

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

Treadmill Tuesday Workout...Trail Run Simulation

This weeks dose of the Treadmill is dedicated to Trail Running. Yeah, I know, trail runners don't run on treadmills!!! However, all of us fair weather trail runners or urban dwellers need to do what we can until the Trail Race Day arrives.

Cheers and Happy Suffering, Wes

10-12 Min WU
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Main Set X 3

2 Min at 2% Incline 10K pace
1 Min at 4% Incline 10K pace
1 Min at 7% Incline Fast/Power Walk
3 Min at 2% Incline 10K Pace
3 Min EZ Jog/Walk 1%
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5-10 Min CD with last 2 Minutes Walking

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