One of the first clubs that offer interval runs and workouts is the Mile High Run Club. It adds efficient strength training components to the interval runs. Fortunately, you don’t have to go to New York just to take advantage of Mile high’s efficient Interval workouts as they can be done in the comforts of your home. These workout routines guarantee speed and endurance improvement.
Speed Developing and Conditioning Workout involves four striders of various levels:
- Level one – easy jog (light effort) – recovery pace
- Level two – base pace (between light and difficult) – marathon pace.
- Level three – threshold (hard effort), half marathon pace
- Level four – sprint effort 5-Kilometer pace.
Striders are known as pick-ups. At the start, you maintain easy pace until speed increases. Lengthen strides rather than making more steps.
Pick One or two of the following eight treadmill Interval Workouts:
MHRC One Hour treadmill runs – Workouts 1 to 4
1. Sunday Tempo
5 minutes easy jog warm up
1 minute Level 2, Level 3
1 minute Level 1
1 minute Level 2, 3
1 minute level 1
(9:00)
2. Inverted pyramid
Striders
6 minutes Level 2, 3
1 minute Level 1
4 minutes Level 3
1 minute Level 1
2 minutes Level 3, 4
1 minute Level 1
4 minutes Level 3
1 minute Level 1
6 minutes Level 2, 3
1 minute Level 1
(36:00)
3. Hill
4 minutes Level 2, 3 at 4%, 5%, 6%, 7% – incline increases every minute
2 minutes Level 1
(42:00)
Exercise 4 Race & build
10 minutes levels 2, 3; speed increases every two minutes until all-out sprint
(52:00)
5 minutes walk / jog – cooling down
Workout Two – First Half Marathon
5 minutes easy jogging or warm up
TEMPO:
3 minutes Level 2
2 minutes Level 3
2 minutes Level 1
4 minutes Level 2
3 minutes Level 3
2 minutes Level 1
(21:00)
HILLS:
Striders
4 minutes Level 1, 2 at 3%, 4%, 5%, 6%. Incline increases after every minute
2 minutes Level 1
2 minutes Level 1
2 minutes Level 1, 2 at 8%
2 minutes Level 3
2 minutes Level 1
(33:00)
REPEAT 4 times
2 minutes Level 3
1 minute Level 1
(45:00)
8 Minute challenge
2 minutes Level 2 (speed increases every 2 minutes up to all-out sprint)
5 minutes walking / jog – cooling down
Workout Three – Through the Woods
5 minutes easy jog / warm up
2 x 4 minutes builds
2 minutes Level 2
2 minutes Level 3
2 minutes Level 1
2 minutes Level 2
2 minutes Level 3
2 minutes Level 1
(16:00)
HILLS:
4 minutes Level 2 (last 2 minutes at 5%)
1 minute Level 1
4 minutes Level 2 (last 2 minutes at 5%)
1 minute Level 1
2 minutes Level 2 at 5%
2 minutes Level 3 at 5%
3 minutes Level 1
(33:00)
SPEED 3 x 3:
3 minutes Level 3
1 minute Level 1
3 minutes Level 3
1 minute Level 1
3 minutes Level 3
1 minute Level 1
(45:00)
7 minutes Mile Challenge:
7 minutes nearly eight MPH
(52:00)
5 minutes walk / jog – cooling down
Workout 4- SPEED ZONE
5 minutes easy jog and warm up
5 minutes climb
5 minutes of Level 2 at 3% raise incline per minute (3%, 4%, 5%, 6%, 7%)
2 minutes recovery
(12:00)
4 x 30 second STRIDERS
30 second strider
1 minute Level 1
30 second strider
1 minute Level 1
30 second strider
1 minute Level 1
30 second strider
1 minute Level 1
(18:00)
SPEED:
1 minute Level 3 at 3%
2 minutes Level 1
3 minutes Level 3 at 3%
2 minutes Level 1
4 minutes Level 3 at 3%
2 minutes Level 1
4 minutes Level 3
2 minutes Level 1
3 minutes Level 3
2 minutes Level 1
2 minutes Level 3
2 minutes Level 1
(48:00)
3 x 1:
1 minute Level 4
1 minute Level 1
1 minute Level 4
1 minute Level 1
1 minute Level 4
(53:00)
5 minutes walk or Jogging – cooling down
MHRC Half hour Treadmill runs (Workouts 5 to 8)
Workout Five – Triple X
4 minutes easy jog warm up
HILLS:
1 minute Level 2 at 6%
1 minute Level 1
2 minutes Level 2 at 6%
1 minute Level 1
3 minutes Level 2 at 6%
1 minute Level 1
(13:00)
SPEED:
1 minute Level 3
1 minute Level 1
2 minutes Level 3
1 minute Level 1
3 minute Level 3
1 minute Level 1
(22:00)
4 minutes Build:
4 minutes starting Level 2 (speed increases every minute until all out sprint at Level 4)
(26:00)
4 minutes walk, jog – cooling down
Workout 6 – Loop
4 minutes easy Jog and warm up
STRIDERS:
1 minute Strider Levels 2 and 3
1 minute Level 1
1 minute Strider Levels 2 and 3
1 minute Level 1
(8:00)
HILLS:
3 minutes Levels 1 and 2 incline at 4%
1 minute Level 1
2 minutes Levels 1 and 2 incline at 6%
1 minute Level 1
(15:00)
SPEED:
1 minutes Level 2
2 minutes Level 3
1 minute Level 1
2 minutes Level 2
3 minutes Level 3
1 minute Level 1
1 minute all out Level 4
(26:00)
4 Minutes walk / jogging – cool down
Workout 7 – Hunt
4 minutes easy jogging warm up
FARTLEK:
4 minutes easy jog Level 1
2 minutes Level 2
1 minute Level 3
2 minute Level 2 (last minute at 5% incline)
1 minute Level 1
1 minute Level 2
2 minutes Level 3
3 minutes Level 2 (last 2 min @ 6% incline)
2 minutes Level 1
4 minutes Level 2 (incline must be raised each minute at 5%, 6%, 7%, 8%
2 minutes recovery
2 minutes All out Level 4
(26 minutes)
4 minutes walk jogging – cool down
Workout Eight – Trail Grinder
4 minutes easy jog warm up
HILLS:
2 minutes Level 1 at 8%
2 minutes Level 1
3 minutes Level 2 at 6%
2 minutes Level 1
4 minutes Level 3 at 4%
2 minutes Level 1
(19:00)
SPEED:
2 min Level 3
1 min Level 1
2 min Level 3
1 min Level 1
1 min Level 4 all out
4 Minutes walk jogging – cool down
Fit Body Boot Camp and Workout Anytime, premier gym and health establishments in the country, promise these movements to be so effective that they are more than enough replacement to the treadmill machine.