Treadmill Workout from Jill

When I asked for workout ideas in my most recent blog entry, Jill (trainer/instructor/SWAT owner!) handed me one the next day.  I had a chance to try it on Friday, and it is definitely a great one!  It was super tough - and I had even cut it in half because I was short on time (I did 2 repeats of each set instead of 4)!!  I was definitely huffing and puffing, and I needed to pause the treadmill more than once to catch my breath so I could keep going.  Jill said she had used this as part of her marathon training a couple years ago, and I can see how it would really build speed and endurance.

The first step is to decide on your base pace (indicated by "BP" from now on).  Your BP should be a pace that is a quick walk, one where you can keep up a conversation and are pretty comfortable.  I chose 4.0 MPH as my base pace.  I thought that might be cheating because it's pretty slow, but I'm soooo glad I chose that!  

Here is the workout:

*10 minute warm-up at BP
*4 repeats of the following:
       -90 seconds at BP + 2 MPH with a 1.5 elevation
       -30 seconts at BP + 2 MPH with 0 elevation
*2 minutes at BP
*4 repeats of the following:
       -90 seconds at BP + 2.5 MPH with a 2.0 elevation
       -30 seconts at BP + 2.5 MPH with 0 elevation
*2 minutes at SP
*4 repeats of the following:
       -90 seconds at BP + 3 MPH with a 2.5 elevation
       -30 seconts at BP + 3 MPH with 0 elevation
*2 minutes at BP
*3 repeats of the following:
       -60 seconds at BP + 4 MPH with a 3.0 elevation
       -60 seconds at BP with 0 elevation