WEEK OF 04/09/2018

Warm up for at least 5 min.

Block 1:

1 min. walk @ 15%

.30 sec. @ 15% (5.0)

1 min. walk @ 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 2:

1 min. walk while increasing incline to 14%

.30 sec. @ 14% (5.2)

.30 sec. walk @ 14%

.30 sec. @ 14% (5.2)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 3:

1 min. walk while increasing incline to 13%

.30 sec. @ 13% (5.3)

.30 sec walk @ 13%

.30 sec. @ 13% (5.3)

.30 sec. walk @ 13%

.30 sec. @ 13% (5.3)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 4:

1 min. walk while increasing incline to 12%

.30 sec. @ 12% (5.5)

.30 sec. walk @ 12%

.30 sec. @ 12% (5.5)

.30 sec. walk @ 12%

.30 sec. @ 12% (5.5)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 5:

1 min. walk while increasing incline to 13%

.30 sec. @ 13% (5.3)

.30 sec. walk @ 13%

.30 sec. @ 13% (5.3)

.30 sec. walk @ 13%

.30 sec. @ 13% (5.3)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 6:

1 min. walk while increasing incline to 14%

.30 sec. @ 14% (5.2)

.30 sec. walk @ 14%

.30 sec. @ 14% (5.2)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

Block 7:

1 min. walk while increasing incline to 15%

.30 sec. @ 15% (5.0)

1 min. walk while decreasing incline to 1%

1 min. @ 1% (8.5-8.7)

.30 sec. walk @ 1%

FINAL BLOCK:

.30 sec. @ 15% (5.0)

.30 sec. @ 14% (5.0)

.30 sec. @ 13% (5.0)

.30 sec. @ 12% (5.0)                                                      

Cool Down

WEEK OF 04/02/2018

Warm-up- 3 blocks .30 on/.30 off X2 at each incline

Block 1:

.30 sec. ON/.30 sec. OFF. X2 5% incline (7.3)

.30 sec. ON/.30 sec. OFF X2 4% incline (7.5)

.30 sec. ON/.30 sec. OFF. X2 3% incline (7.7)

.30 sec. ON/.30 sec. OFF X2 2% incline (8.0)

.30 sec. ON/.30 sec. OFF. X2 1% incline (8.5)

1.5 MIN. WALK 1% INCLINE

Block 2:

.30 sec. ON/.30 sec. OFF. X2 10% incline (6.0)

.30 sec. ON/.30 sec. OFF X2 9% incline (6.2)

.30 sec. ON/.30 sec. OFF. X2 8% incline (6.4)

.30 sec. ON/.30 sec. OFF X2 7% incline (6.8)

.30 sec. ON/.30 sec. OFF. X2 6% incline (7.0)

1.5 MIN. WALK 1% INCLINE

Block 3:

.30 sec. ON/.30 sec. OFF. X2 15% incline (5.0)

.30 sec. ON/.30 sec. OFF X2 14% incline (5.2)

.30 sec. ON/.30 sec. OFF. X2 13% incline (5.4)

.30 sec. ON/.30 sec. OFF X2 12% incline (5.6)

.30 sec. ON/.30 sec. OFF. X2 11% incline (5.8)

2 MIN. WALK

SPRINTS- 1.5% incline (9.0) .30 sec. ON/ .30 sec. OFF X 3

Cool Down

WEEK OF 03/26/2018

Warm up

Block 1: ALL AT 1% incline

1 min. at (8.5)

1 min. walk

.45 sec. at (8.6)

.45 sec. walk

.30 sec. at (8.7)

.30 sec. walk

.30 sec at (8.7)

.30 sec. walk

.45 sec. at (8.6)

.45 sec. walk

1 min. at (8.5)

1 min. walk

Block 2: ALL AT 15% incline

1 min. at (4.8)

1 min. walk

.45 sec. at (4.8)

.45 sec. walk

.30 sec. at (5.0)

.30 sec. walk

.30 sec at (5.0)

.30 sec. walk

.45 sec. at (4.8)

.45 sec. walk

1 min. at (4.8)

1 min. walk

REPEAT BLOCK 1 & 2

COOL DOWN

WEEK OF 03/19/2018

Warm-up for 5 min. Do 4 .20 sec. pick-ups.

At each incline, you will do a .30 sec. fast pace, .30 sec. walk, .45 sec. fast pace, .45 sec. walk, 1 min. fast pace and a 1 min. walk followed by a huge jump in incline.

Block 1 at 1% incline:

.30 sec. (8.5)

.30 sec. walk

.45 sec. (8.5)

.45 sec. walk

1 min. (8.5)

1 min. walk

Block 2 at 3% incline:

.30 sec. (8.0)

.30 sec. walk

.45 sec. (8.0)

.45 sec. walk

1 min. (8.0)

1 min. walk

Block 3 at 5% incline plus a jump in incline:

.30 sec. (7.5)

.30 sec. walk

.45 sec. (7.5)

.45 sec. walk

1 min. (7.5)

1 min. walk while increasing incline to 15%

1.5 min. walk at 15% while decreasing slowly back down to 1% (4.5)

Block 4:

1.5 min. walk at 1%

.45 sec. at 1% (8.5)

.45 sec. walk

1 min. at 1% (8.5)

1 min. walk while increasing the incline to 3%

Block 5:

.45 sec. at 3% (8.0)

.45 sec. walk

1 min. at 3% (8.0)

1 min. walk while increasing incline to 5%

.45 sec. at 5% (7.5)

.45 sec. walk

1 min. at 5% (7.5)

1 min. walk

1 min. walk at 15% while decreasing slowly back down to 1% (4.7)

Block 6:

1.5 min. walk at 1%

1 min.  at 1% (8.5)

1 min. walk while increasing incline to 15%

.30 sec. walk at 15%

FINISHER:

1 min. at 1% (8.5)

1 min. walk

1 min. at 3% (8.0)

1 min. walk

1 min. at 5% (7.5)

1 min. walk while increasing incline to 15%

.30 sec. walk at 15%

COOL DOWN

WEEK OF 03/12/2018

Warm up

Do 4 .20 sec. pick-ups to get legs moving. Followed by 3 .30 sec. off at each incline.

.30 sec. at 1% (8.6)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while increasing incline to 11%

.30 sec. at 11% (6.0)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while decreasing incline to 2%

.30 sec. at 2% (8.4)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while increasing incline to 12%

.30 sec. at 12% (5.8)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while decreasing incline to 3%

.30 sec. at 3% (8.0)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while increasing incline to 13%

.30 sec. at 13% (5.6)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while decreasing incline to 4%

.30 sec. at 4% (7.8)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while increasing incline to 14%

.30 sec. at 14% (5.4)

.30 sec. walk

REPEAT X 3

Walk for 1 min. while decreasing incline to 5%

.30 sec. at 5% (7.6)

.30 sec. walk

REPEAT X 3

Walk while increasing incline to 15%

.30 sec. at 15% (5.2)

.30 sec. walk

REPEAT X 3

COOL DOWN

WEEK OF 03/05/2018

Warm Up for at least 5 min.

Block 1

10% for 3 min

.15 pickup at the end of each min

9% walk for 1 min

Block 2

9% for 3 min

.15 pickup at the end of each min

8% walk for 1 min

Block 3

8% for 3 min

.15 pickup at the end of each min

7% walk for 1 min

Block 4

7% for 3 min

.15 pickup at the end of each min

6% walk for 1 min

Block 5

6% for 3 min

.15 pickup at the end of each min

5% walk for 1 min

Block 6

5% for 3 min

.15 pickup at the end of each min

4% walk for 1 min

Block 7

4% for 3 min

.15 pickup at the end of each min

3% walk for 1 min

Block 8

3% for 3 min

.15 pickup at the end of each min

2% walk for 1 min

Block 9

2% for 3 min

.15 pickup at the end of each min

1% walk for 1 min

Cool Down

WEEK OF 02/26/2018

Warm Up

Section 1 @ 1% incline

3 min @ 6.5

1 min @ 6.7

1 min @ 6.9

1 min @ 7.1

1 min @ 7.3

3 min @ 7.5

Rest for 2 min

Section 2: repeat 3 times

2 min @ 10% @ 4.5

1 min @ 1% @ 8.5

2 min @ 10% @ 4.5

REPEAT EVERYTHING ABOVE X 2

Cool Down

WEEK OF 02/19/2018

Warm up for at least 5 min.

.30 sec. ON/ .30 sec. Off x 4 = each block is 4 min.

Block 1:

.30 sec. ON @ 1% incline (9.0) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 2%

.30 sec. ON @ 2% incline (8.7) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 3%

.30 sec. ON @ 3% incline (8.5) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 4%

.30 sec. ON @ 4% incline (8.2) .30 OFF (walk)

REPEAT 4 TIMES

Walk for 1 ½ min. @ 4% incline

Block 2:

.30 sec. ON @ 5% incline (8.0) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 6%

.30 sec. ON @ 6% incline (7.7) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 7%

.30 sec. ON @ 7% incline (7.5) .30 OFF (walk)

REPEAT 4 TIMES

Take .15 sec. to increase incline to 8%

.30 sec. ON @ 8% incline (7.2) .30 OFF (walk)

REPEAT 4 TIMES

Walk for 1 ½ min. @ 4% incline

FINISHER:

.30 sec. at each incline listed below (6.5)

1%

4%

8%

4%

1%

Cool Down

WEEK OF 02/12/2018

Warm up

.30 sec. walk, .30 sec. speed and REPEAT

Block 1:

2% .30 sec. walk, .30 sec (8.5) REPEAT

.30 sec. walk and increase incline to 4%

4% .30 sec (8.2), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 6%

6% .30 sec (7.8), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 8%

8% .30 sec (7.4), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 10%

10% .30 sec (7.2), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 12%

12% .30 sec (6.8), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 14%

14% .30 sec. (6.2), .30 sec. walk, .30 sec. (6.2)

0% walk for 2 min.

Block 2:

3% .30 sec. walk, .30 sec (8.2) REPEAT

.30 sec. walk and increase incline to 6%

6% .30 sec (7.8), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 8%

9% .30 sec (7.3), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 12%

12% .30 sec (6.8), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 15%

15% .30 sec (6.2), .30 sec. walk REPEAT

0% walk for 2 min.

Block 3:

4% .30 sec. walk, .30 sec (8.2) REPEAT

.30 sec. walk and increase incline to 8%

8% .30 sec (7.8), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 12%

12% .30 sec (7.3), .30 sec. walk REPEAT

0% walk for 2 min.

Block 4:

5% .30 sec. walk, .30 sec (7.7) REPEAT

.30 sec. walk and increase incline to 10%

10% .30 sec (7.2), .30 sec. walk REPEAT

.30 sec. walk and increase incline to 15%

15% .30 sec (6.2), .30 sec. walk REPEAT

0% walk to COOL DOWN

WEEK OF 02/05/2018

Warm up

.30 sec. at speed, .30 sec. walk at each incline

Block 1:

.30 sec. at 1 % (8.5)

.30 sec. walk

.30 sec. at 2 % (8.5)

.30 sec. walk

.30 sec. at 3 % (8.5)

Walk at 3% for 1 min.

Block 2:

.30 sec. at 13 % (5.0)

.30 sec. walk

.30 sec. at 14 % (5.0)

.30 sec. walk

.30 sec. at 15 % (5.0)

Walk at 1% for 1 min.

Block 3:

.30 sec. at 1 % (8.5)

.30 sec. walk

REPEAT

.30 sec. at 2 % (8.5)

.30 sec. walk

REPEAT

.30 sec. at 3 % (8.5)

REPEAT

Walk at 3% for 1.5 min.

Block 4:

.30 sec. at 13% (5.0)

.30 sec. walk

REPEAT

.30 sec. at 14 % (5.0)

.30 sec. walk

REPEAT

.30 sec. at 15 % (5.0)

REPEAT

Walk at 1% for 2 min.

Block 5:

.30 sec. at 1 % (8.5)

.30 sec. walk

REPEAT X 2

.30 sec. at 2 % (8.5)

.30 sec. walk

REPEAT X 2

.30 sec. at 3 % (8.5)

REPEAT X 2

Walk at 3% for 1 min.

Block 6:

.30 sec. at 13% (5.0)

.30 sec. walk

REPEAT X 2

.30 sec. at 14 % (5.0)

.30 sec. walk

REPEAT X 2

.30 sec. at 15 % (5.0)

REPEAT X 2

COOL DOWN

WEEK OF 01/29/2018

Warm-up for at least 5 min. push yourself on the work load knowing you will get plenty of rest!

Block 1:

1 min. @ 1% incline (8.5)

1 1/2 min. walk

REPEAT ABOVE X 4

1 min. @ 15% incline (4.5)

1 1/2 min. walk

REPEAT ABOVE X 4

Block 2:

.45 sec. @ 1% incline (8.7)

1 min. and .15 sec. walk

REPEAT ABOVE X 3

.45 sec. @ 15% incline (4.7)

1 min. and .15 sec. walk

REPEAT ABOVE X 3

Block 3:

.30 sec. @ 1% incline (9.0)

1 min. walk

REPEAT ABOVE X 2

.30 sec. @ 15% incline (5.0)

1 min. walk

REPEAT ABOVE X 2

COOL DOWN

ALL OF OUR WORKOUTS POSTED ON THIS WEBSITE ARE AUTHENTICALLY   CREATED BY THE H.A.F OWNERS.

Tuesday at 8:00am - 8:45am, we welcome our guests and members to join us for our weekly running program in a supportive and positive atmosphere!

                      *All paces listed below are (sample paces) only!*

WEEK OF 01/22/2018

WARM UP- all different speeds, durations and recovery times. Incline are 15%, 10% and 5%.

BLOCK 1:

1 min. at 15% (4.5)

1 min at 15% (every .15 sec bump up 4.7-5.3)

1 min. walk at 10%

1 min. at 10% (5.7)

1 min at 15% (every .15 sec bump up 5.9-6.5)

1 min. walk at 5%

1 min. at 5% (6.5)

1 min at 15% (every .15 sec bump up 6.7-7.3)

1 min. walk at 1%

1 min. at 1% (7.5)

1 min at 15% (every .15 sec bump up 7.7-8.3)

1 min. walk at 5%

BLOCK 2:

.30 sec. at 15% (3.0)

.30 sec. at 15% (5.0)

REPEAT X 3

1 min. walk at 10%

.30 sec. at 10% (3.0)

.30 sec. at 10% (6.0)

REPEAT X 3

1 min. walk at 5%

.30 sec. at 5% (3.0)

.30 sec. at 5% (7.0)

REPEAT X 3

1 min. walk at 1%

BLOCK 3:

1 min. at 15% (5.0), 1 min. walk at 10%

1 min. at 10% (6.0), 1 min. walk at 5%

1 min. at 1% (8.0-8.5)

2 min. walk

.30 sec. at 15% (3.0)

.30 sec. at 15% (5.0)

REPEAT X 3

1 min. walk at 10%

.30 sec. at 10% (3.0)

.30 sec. at 10% (6.0)

REPEAT X 3

1 min. walk at 5%

.30 sec. at 5% (3.0)

.30 sec. at 5% (7.0)

REPEAT X 3

1 min. walk at 1%

COOL DOWN