WEEK OF 04/16/2018

Warm-up for 5-10 min.

Intervals are .20 sec. with 1 min. of rest. 1% incline fast pace and then climbing while trying to hold pace.

1% incline .20 sec. ON/ .20 sec. OFF

Block 1 all at 1% incline:

.20 sec. (8.5)/ .20 sec. OFF

.20 sec. (8.7)/ .20 sec. OFF

.20 sec. (9.0)/ .20 sec. OFF

1 min. walk

REPEAT ABOVE 3X

1.5 min. walk

Block 2:

.20 sec. (8.0) 1%

.20 sec. (8.0) 2%

.20 sec. (8.0) 3%

1 min. walk at 3%

.20 sec. (7.5) 4%

.20 sec. (7.5) 5%

.20 sec. (7.5) 6%

1 min. walk at 6%

.20 sec. (7.0) 7%

.20 sec. (7.0) 8%

.20 sec. (7.0) 9%

1 min. walk at 9%

.20 sec. (6.5) 10%

.20 sec. (6.5) 11%

.20 sec. (6.5) 12%

1 min. walk at 12%

.20 sec. (5.5) 13%

.20 sec. (5.5) 14%

.20 sec. (5.5) 15%

Drop down to 1% and rest for 2 min.

REPEAT THE ENTIRE RUN BLOCK 1 AND 2 THEN COOL DOWN