WEEK OF 08/13/2018

Warm up for at least 5 min.

Block 1:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 ½ min. walk @ 1% incline

Block 2:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

1 ½ min. walk @ 1% incline

Block 3:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

1 ½ min. walk @ 1% incline

Block 4:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

1 ½ min. walk @ 1% incline

Block 5:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 1% incline

Block 6:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

1 min. walk @ 1% incline

Block 7:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

1 ½ min. walk @ 1% incline

Block 8:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 4% incline

Block 9:

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 min. walk @ 8% incline

Block 10:

.30 sec. @ 8% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 5% incline (6.5)

1 min. walk @ 5% incline

Block 11:

.30 sec. @ 5% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 1% incline (7.0)

Cool Down

WEEK OF 08/06/2018

Warm up for at least 5 min.

Block 1:

2 min. @ 2% incline (7.0-7.5)

1 min. walk @ 0% incline

Block 2:

1 ½ min. @ 2% incline (7.0-7.5)

2 min. @ 4% incline (7.0-7.5)

1 ½ min. walk @ 0% incline

Block 3:

2 min. @ 2% incline (7.0-7.5)

1 ½ min. @ 4% incline (7.0-7.5)

2 min. @ 6% incline (6.5-7.0)

2 min. walk @ 0% incline

Block 4:

2 min. and .30 sec @ 2% incline (7.0-7.5)

1 min. @ 4% incline (7.0-7.5)

1 ½ min. @ 6% incline (6.5-7.0)

2 min. @ 8% incline (6.0-6.5)

2 min. walk @ 1% incline

Block 5 all @ 1% incline:

.30 sec. (8.5-9.0)

.30 sec. walk

.45 sec. (8.5-9.0)

.45 sec. walk

1 min. (8.5-9.0)

2 min. walk

Block 6:

2 min.@ 2% incline (7.0-7.5)

1 ½ min. @ 4% incline (7.0-7.5)

1 min. @ 6% incline (6.5-7.0)

.30 sec. @ 8% incline (6.0-6.5)

2 min. walk @ 1% incline

Block 7 all @ 1% incline:

1 min. (8.5-9.0)

1 min. walk

.45 sec. (8.5-9.0)

.45 sec. walk

.30 sec. (8.5-9.0)

1 min. walk

Block 8:

.30 sec. @ 2% (6.5)

.30 sec. @ 4% (6.5)

.30 sec. @ 6% (6.5)

.30 sec. @ 8% (6.5)

Cool Down

WEEK OF 07/30/2018

Warm up for at least 5 min.

Block 1:

1 min. @ 5% incline (7.0)

.30 sec. walk while increasing incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing incline up to 15%

1 min. @ 15% incline (5.0)

1 min. walk while decreasing incline down to 5%

Block 2:

1 min. and .15 sec. @ 5% incline (7.0)

.45 sec. walk while increasing incline up to 10%

1 min and .15 sec. @ 10% incline (6.0)

.45 sec. walk while increasing incline up to 15%

1 min. and .15 sec. @ 15% incline (5.0)

1 min. and .15 sec. walk while decreasing incline down to 5%

Block 3:

1 min. and .30 sec. @ 5% incline (7.0)

1 min. walk while increasing incline up to 10%

1 min and .30 sec. @ 10% incline (6.0)

1 min. walk while increasing incline up to 15%

1 min. and .30 sec. @ 15% incline (5.0)

1 min. and .30 sec. walk while decreasing incline down to 5%

Block 4:

1 min. and .45 sec. @ 5% incline (7.0)

1 min. walk while increasing incline up to 10%

1 min and .45 sec. @ 10% incline (6.0)

1 min. walk while increasing incline up to 15%

1 min. and .45 sec. @ 15% incline (5.0)

1 min. and .45 sec. walk while decreasing incline down to 5%

Block 5:

2 min. @ 5% incline (7.0)

1 min. and .45 sec. walk while increasing incline up to 10%

2 min. @ 10% incline (6.0)

1 min. and .45 sec. walk while increasing incline up to 15%

2 min. @ 15% incline (5.0)

2 min. walk @ 1% incline

SPRINTS:

.30 ON/.30 OFF 5 times (8.0-8.5)

Cool Down

WEEK OF 07/23/2018

Warm-up for 5 min.

.30 sec. @ 1% (8.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 11%

.30 sec. @ 11% (6.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 ½ min. walk @ 2%

.30 sec. @ 2% (8.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 12%

.30 sec. @ 12% (6.0)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 ½ min. walk @ 3%

.30 sec. @ 3% (7.7)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 13%

.30 sec. @ 13% (5.7)

.30 sec. walk

1 ½ min. walk @ 4%

REPEAT ABOVE 3 TIMES

Walk for 1 ½ min. @ 4%

.30 sec. @ 4% (7.7)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 14%

.30 sec. @ 14% (5.7)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 ½ min. walk @ 5%

.30 sec. @ 5% (7.5)

.30 sec. walk

REPEAT ABOVE 3 TIMES

1 min. walk @ 15%

.30 sec. @ 15% (5.5)

.30 sec. walk

REPEAT ABOVE 3 TIMES

Stay at 15% and walk for 1 min.

1 min. walk @ 10%

1 min. walk @ 5%

1 min. walk @ 1%

COOL DOWN

WEEK OF 07/16/2018

1 min. intervals, .20 sec. at speed and incline with 1 min. of rest

Warm up for at least 5 min.

.20 sec. @ 1% (8.5)

.20 sec. @ 2% (8.5)

.20 sec. @ 3% (8.5)

1 min. walk @ 2%

.20 sec. @ 2% (8.3)

.20 sec. @ 3% (8.3)

.20 sec. @ 4% (8.3)

1 min. walk @ 3%

.20 sec. @ 3% (8.1)

.20 sec. @ 4% (8.1)

.20 sec. @ 5% (8.1)

1 min. walk @ 4%

.20 sec. @ 4% (7.9)

.20 sec. @ 5% (7.9)

.20 sec. @ 6% (7.9)

1 1/2 min. walk @ 5%

.20 sec. @ 5% (7.7)

.20 sec. @ 6% (7.7)

.20 sec. @ 7% (7.7)

1 min. walk @ 6%

.20 sec. @ 6% (7.6)

.20 sec. @ 7% (7.6)

.20 sec. @ 8% (7.6)

1 min. walk @ 7%

.20 sec. @ 7% (7.5)

.20 sec. @ 8% (7.5)

.20 sec. @ 9% (7.5)

1 min. walk @ 8%

.20 sec. @ 8% (7.3)

.20 sec. @ 9% (7.3)

.20 sec. @ 10% (7.3)

2 min. walk @ 9%

.20 sec. @ 9% (7.1)

.20 sec. @ 10% (7.1)

.20 sec. @ 11% (7.1)

1 min. walk @ 10%

.20 sec. @ 10% (6.9)

.20 sec. @ 11% (6.9)

.20 sec. @ 12% (6.9)

1 min. walk @ 11%

.20 sec. @ 11% (6.7)

.20 sec. @ 12% (6.7)

.20 sec. @ 13% (6.7)

1 min. walk @ 12%

.20 sec. @ 12% (6.5)

.20 sec. @ 13% (6.5)

.20 sec. @ 14% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.3)

.20 sec. @ 14% (6.3)

.20 sec. @ 15% (6.3)

2 min. walk @ 1%

.20 sec. @ 1% (8.0)

.20 sec. @ 2% (8.0)

.20 sec. @ 3% (8.0)

1 min. walk @ 4%

.20 sec. @ 4% (7.5)

.20 sec. @ 5% (7.5)

.20 sec. @ 6% (7.5)

1 min. walk @ 7%

.20 sec. @ 7% (7.0)

.20 sec. @ 8% (7.0)

.20 sec. @ 9% (7.0)

1 min. walk @ 10%

.20 sec. @ 10% (6.5)

.20 sec. @ 11% (6.5)

.20 sec. @ 12% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.0)

.20 sec. @ 14% (6.0)

.20 sec. @ 15% (6.0)

COOL DOWN

WEEK OF 07/09/2018

1 min. intervals, .20 sec. at speed and incline with 1 min. of rest

Warm up for at least 5 min.

.20 sec. @ 1% (8.5)

.20 sec. @ 2% (8.5)

.20 sec. @ 3% (8.5)

1 min. walk @ 2%

.20 sec. @ 2% (8.3)

.20 sec. @ 3% (8.3)

.20 sec. @ 4% (8.3)

1 min. walk @ 3%

.20 sec. @ 3% (8.1)

.20 sec. @ 4% (8.1)

.20 sec. @ 5% (8.1)

1 min. walk @ 4%

.20 sec. @ 4% (7.9)

.20 sec. @ 5% (7.9)

.20 sec. @ 6% (7.9)

1 1/2 min. walk @ 5%

.20 sec. @ 5% (7.7)

.20 sec. @ 6% (7.7)

.20 sec. @ 7% (7.7)

1 min. walk @ 6%

.20 sec. @ 6% (7.6)

.20 sec. @ 7% (7.6)

.20 sec. @ 8% (7.6)

1 min. walk @ 7%

.20 sec. @ 7% (7.5)

.20 sec. @ 8% (7.5)

.20 sec. @ 9% (7.5)

1 min. walk @ 8%

.20 sec. @ 8% (7.3)

.20 sec. @ 9% (7.3)

.20 sec. @ 10% (7.3)

2 min. walk @ 9%

.20 sec. @ 9% (7.1)

.20 sec. @ 10% (7.1)

.20 sec. @ 11% (7.1)

1 min. walk @ 10%

.20 sec. @ 10% (6.9)

.20 sec. @ 11% (6.9)

.20 sec. @ 12% (6.9)

1 min. walk @ 11%

.20 sec. @ 11% (6.7)

.20 sec. @ 12% (6.7)

.20 sec. @ 13% (6.7)

1 min. walk @ 12%

.20 sec. @ 12% (6.5)

.20 sec. @ 13% (6.5)

.20 sec. @ 14% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.3)

.20 sec. @ 14% (6.3)

.20 sec. @ 15% (6.3)

2 min. walk @ 1%

.20 sec. @ 1% (8.0)

.20 sec. @ 2% (8.0)

.20 sec. @ 3% (8.0)

1 min. walk @ 4%

.20 sec. @ 4% (7.5)

.20 sec. @ 5% (7.5)

.20 sec. @ 6% (7.5)

1 min. walk @ 7%

.20 sec. @ 7% (7.0)

.20 sec. @ 8% (7.0)

.20 sec. @ 9% (7.0)

1 min. walk @ 10%

.20 sec. @ 10% (6.5)

.20 sec. @ 11% (6.5)

.20 sec. @ 12% (6.5)

1 min. walk @ 13%

.20 sec. @ 13% (6.0)

.20 sec. @ 14% (6.0)

.20 sec. @ 15% (6.0)

COOL DOWN

WEEK OF 07/02/2018

Warm-up for at least 5 min.

All intervals are 1 min.

Block 1 at 1% incline:

1 min. (7.5)

1 min. walk

1 min.  (7.7)

.45 sec. walk

1 min. (7.9)

.30 sec. walk

1 min.  (8.1)

1.5 min. walk

Block 2 at 2% inline:

1 min. (7.4)

1 min. walk

1 min.  (7.6)

.45 sec. walk

1 min. (7.8)

.30 sec. walk

1 min.  (8.0)

1.5 min. walk

Block 3 at 3% incline:

1 min. (7.3)

1 min. walk

1 min.  (7.5)

.45 sec. walk

1 min. (7.7)

.30 sec. walk

1 min.  (7.9)

1.5 min. walk

Block 4 at 4% incline:

1 min. (7.2)

1 min. walk

1 min.  (7.4)

.45 sec. walk

1 min. (7.6)

.30 sec. walk

1 min.  (7.8)

1.5 min. walk

Block 5 @ 5% incline:

1 min. (7.1)

1 min. walk

1 min.  (7.3)

.45 sec. walk

1 min. (7.5)

.30 sec. walk

1 min.  (7.7)

COOL DOWN

WEEK OF 06/25/2018

Warm up for 5 min.

.30 sec. ON/ .30 sec. OFF at each incline X 2 and speed up half way by .3

Block 1:

.15 sec. at 1% incline (8.7)

.15 sec. at 1% incline (9.0)

.30 sec. walk

.15 sec. at 1% incline (8.7)

.15 sec. at 1% incline (9.0)

Walk for 1 min. while increasing incline up to 15%

.15 sec. at 15% incline (5.1)

.15 sec. at 15% incline (5.4)

.30 sec. walk

.15 sec. at 15% incline (5.1)

.15 sec. at 15% incline (5.4)

Walk for 1 min. while decreasing incline down to 2%

Block 2:

.15 sec. at 2% incline (8.6)

.15 sec. at 2% incline (8.9)

.30 sec. walk

.15 sec. at 2% incline (8.6)

.15 sec. at 2% incline (8.9)

Walk for 1 min. while increasing incline up to 14%

.15 sec. at 14% incline (5.2)

.15 sec. at 14% incline (5.5)

.30 sec. walk

.15 sec. at 14% incline (5.2)

.15 sec. at 14% incline (5.5)

Walk for 1 min. while decreasing incline down to 3%

Block 3:

.15 sec. at 3% incline (8.5)

.15 sec. at 3% incline (8.8)

.30 sec. walk

.15 sec. at 3% incline (8.5)

.15 sec. at 3% incline (8.8)

Walk for 1 min. while increasing incline up to 13%

.15 sec. at 13% incline (5.3)

.15 sec. at 13% incline (5.6)

.30 sec. walk

.15 sec. at 13% incline (5.3)

.15 sec. at 13% incline (5.6)

Walk for 1 min. while decreasing incline down to 4%

Block 4:

.15 sec. at 4% incline (8.4)

.15 sec. at 4% incline (8.7)

.30 sec. walk

.15 sec. at 4% incline (8.4)

.15 sec. at 4% incline (8.7)

Walk for 1 min. while increasing incline up to 12%

.15 sec. at 12% incline (5.4)

.15 sec. at 12% incline (5.7)

.30 sec. walk

.15 sec. at 12% incline (5.4)

.15 sec. at 12% incline (5.7)

Walk for 1 min. while decreasing incline down to 5%

Block 5:

.15 sec. at 5% incline (8.3)

.15 sec. at 5% incline (8.6)

.30 sec. walk

.15 sec. at 5% incline (8.3)

.15 sec. at 5% incline (8.6)

Walk for 1 min. while increasing incline up to 11%

.15 sec. at 11% incline (5.5)

.15 sec. at 11% incline (5.8)

.30 sec. walk

.15 sec. at 11% incline (5.5)

.15 sec. at 11% incline (5.8)

Walk for 1 min. while decreasing incline down to 6%

Block 6:

.15 sec. at 6% incline (8.2)

.15 sec. at 6% incline (8.5)

.30 sec. walk

.15 sec. at 6% incline (8.2)

.15 sec. at 6% incline (8.5)

Walk for 1 min. while increasing incline up to 10%

.15 sec. at 10% incline (5.6)

.15 sec. at 10% incline (5.9)

.30 sec. walk

.15 sec. at 10% incline (5.6)

.15 sec. at 10% incline (5.9)

Walk for 1 min. while decreasing incline down to 7%

Block 7:

.15 sec. at 7% incline (8.1)

.15 sec. at 7% incline (8.4)

.30 sec. walk

.15 sec. at 7% incline (8.1)

.15 sec. at 7% incline (8.4)

Walk for 1 min. while increasing incline up to 9%

.15 sec. at 9% incline (5.7)

.15 sec. at 9% incline (6.0)

.30 sec. walk

.15 sec. at 9% incline (5.7)

.15 sec. at 9% incline (6.0)

Walk for 1 min. while decreasing incline down to 8%

Block 8:

.15 sec. at 8% incline (8.0)

.15 sec. at 8% incline (8.3)

.30 sec. walk

.15 sec. at 8% incline (8.0)

.15 sec. at 8% incline (8.3)

COOL DOWN

WEEK OF 06/18/2018

Warm up for at least 5 min.

Block 1:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 ½ min. walk @ 1% incline

Block 2:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

1 ½ min. walk @ 1% incline

Block 3:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

1 ½ min. walk @ 1% incline

Block 4:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

1 ½ min. walk @ 1% incline

Block 5:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 1% incline

Block 6:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

1 min. walk @ 1% incline

Block 7:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

1 ½ min. walk @ 1% incline

Block 8:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 4% incline

Block 9:

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 min. walk @ 8% incline

Block 10:

.30 sec. @ 8% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 5% incline (6.5)

1 min. walk @ 5% incline

Block 11:

.30 sec. @ 5% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 1% incline (7.0)

Cool Down

WEEK OF 06/11/2018

Warm up for at least 5 min.

Block 1, all at .30 sec. each:

1% (7.2)

2% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

4% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

4% (7.2)

5% (7.2)

1 min. @ 5% walk

Block 2, all at .30 sec. each:

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

9% (6.2)

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

9% (6.2)

10% (6.2)

1 min. @ 10% walk

Block 3, all at .30 sec. each:

11% walk

11% (5.0)

12% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

14% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

14% (5.0)

15% (5.0)

2 min. @ 1% walk

SPRINTS:

.30 sec. ON/ 1 min. OFF X 3 (9.2)

Block 4:

.30 sec. @ 5% FAST (8.0)

.30 sec. @ 5% WALK

.30 sec. @ 10% WALK

.30 sec. @ 10% FAST (7.0)

.30 sec. @ 10% WALK

.30 sec. @ 15% WALK

.30 sec. @ 15% FAST (6.0)

Cool Down

WEEK OF 06/04/2018

Warm up for at least 5 min.

Block 1, all at .30 sec. each:

1% (7.2)

2% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

4% (7.2)

1% walk

1% (7.2)

2% (7.2)

3% (7.2)

4% (7.2)

5% (7.2)

1 min. @ 5% walk

Block 2, all at .30 sec. each:

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

9% (6.2)

6% walk

6% (6.2)

7% (6.2)

6% walk

6% (6.2)

7% (6.2)

8% (6.2)

9% (6.2)

10% (6.2)

1 min. @ 10% walk

Block 3, all at .30 sec. each:

11% walk

11% (5.0)

12% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

14% (5.0)

11% walk

11% (5.0)

12% (5.0)

13% (5.0)

14% (5.0)

15% (5.0)

2 min. @ 1% walk

SPRINTS:

.30 sec. ON/ 1 min. OFF X 3 (9.2)

Block 4:

.30 sec. @ 5% FAST (8.0)

.30 sec. @ 5% WALK

.30 sec. @ 10% WALK

.30 sec. @ 10% FAST (7.0)

.30 sec. @ 10% WALK

.30 sec. @ 15% WALK

.30 sec. @ 15% FAST (6.0)

Cool Down

WEEK OF 05/28/2018

Warm up for at least 5 min.

Block 1:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 ½ min. walk @ 1% incline

Block 2:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

1 ½ min. walk @ 1% incline

Block 3:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

1 ½ min. walk @ 1% incline

Block 4:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 5% incline (6.5)

1 ½ min. walk @ 1% incline

Block 5:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 1% incline

Block 6:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

1 min. walk @ 1% incline

Block 7:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

1 ½ min. walk @ 1% incline

Block 8:

.30 sec. @ 1% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 4% incline (7.0)

1 min. walk @ 4% incline

Block 9:

.30 sec. @ 5% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 8% incline (6.5)

1 min. walk @ 8% incline

Block 10:

.30 sec. @ 8% incline (6.5)

.30 sec. @ 7% incline (6.5)

.30 sec. @ 6% incline (6.5)

.30 sec. @ 5% incline (6.5)

1 min. walk @ 5% incline

Block 11:

.30 sec. @ 5% incline (7.0)

.30 sec. @ 4% incline (7.0)

.30 sec. @ 3% incline (7.0)

.30 sec. @ 2% incline (7.0)

.30 sec. @ 1% incline (7.0)

Cool Down

WEEK OF 05/21/2018

Warm up for at least 5 min.

Block 1:

2 min. @ 2% incline (7.0-7.5)

1 min. walk @ 0% incline

Block 2:

1 ½ min. @ 2% incline (7.0-7.5)

2 min. @ 4% incline (7.0-7.5)

1 ½ min. walk @ 0% incline

Block 3:

2 min. @ 2% incline (7.0-7.5)

1 ½ min. @ 4% incline (7.0-7.5)

2 min. @ 6% incline (6.5-7.0)

2 min. walk @ 0% incline

Block 4:

2 min. and .30 sec @ 2% incline (7.0-7.5)

1 min. @ 4% incline (7.0-7.5)

1 ½ min. @ 6% incline (6.5-7.0)

2 min. @ 8% incline (6.0-6.5)

2 min. walk @ 1% incline

Block 5 all @ 1% incline:

.30 sec. (8.5-9.0)

.30 sec. walk

.45 sec. (8.5-9.0)

.45 sec. walk

1 min. (8.5-9.0)

2 min. walk

Block 6:

2 min.@ 2% incline (7.0-7.5)

1 ½ min. @ 4% incline (7.0-7.5)

1 min. @ 6% incline (6.5-7.0)

.30 sec. @ 8% incline (6.0-6.5)

2 min. walk @ 1% incline

Block 7 all @ 1% incline:

1 min. (8.5-9.0)

1 min. walk

.45 sec. (8.5-9.0)

.45 sec. walk

.30 sec. (8.5-9.0)

1 min. walk

Block 8:

.30 sec. @ 2% (6.5)

.30 sec. @ 4% (6.5)

.30 sec. @ 6% (6.5)

.30 sec. @ 8% (6.5)

Cool Down

WEEK OF 05/14/2018

Warm up for at least 5 min.

Block 1:

1 min. @ 5% incline (7.0)

.30 sec. walk while increasing incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing incline up to 15%

1 min. @ 15% incline (5.0)

1 min. walk while decreasing incline down to 5%

Block 2:

1 min. and .15 sec. @ 5% incline (7.0)

.45 sec. walk while increasing incline up to 10%

1 min and .15 sec. @ 10% incline (6.0)

.45 sec. walk while increasing incline up to 15%

1 min. and .15 sec. @ 15% incline (5.0)

1 min. and .15 sec. walk while decreasing incline down to 5%

Block 3:

1 min. and .30 sec. @ 5% incline (7.0)

1 min. walk while increasing incline up to 10%

1 min and .30 sec. @ 10% incline (6.0)

1 min. walk while increasing incline up to 15%

1 min. and .30 sec. @ 15% incline (5.0)

1 min. and .30 sec. walk while decreasing incline down to 5%

Block 4:

1 min. and .45 sec. @ 5% incline (7.0)

1 min. walk while increasing incline up to 10%

1 min and .45 sec. @ 10% incline (6.0)

1 min. walk while increasing incline up to 15%

1 min. and .45 sec. @ 15% incline (5.0)

1 min. and .45 sec. walk while decreasing incline down to 5%

Block 5:

2 min. @ 5% incline (7.0)

1 min. and .45 sec. walk while increasing incline up to 10%

2 min. @ 10% incline (6.0)

1 min. and .45 sec. walk while increasing incline up to 15%

2 min. @ 15% incline (5.0)

2 min. walk @ 1% incline

SPRINTS:

.30 ON/.30 OFF 5 times (8.0-8.5)

Cool Down

WEEK OF 05/07/2018

Warm up for at least 5 min.

Block 1:

2 min. @ 1% (6.8-7.0)

2 min. @ 11% (5.5)

1 min. walk @ 1%

1 min. sprint @ 1% (8.7-9.0)

1 min. walk @ 2%

Block 2:

2 min. @ 2% (6.8-7.0)

2 min. @ 12% (5.3)

1 min. walk @ 2%

1 min. @ 2% sprint (8.3-8.5)

1 min. walk @ 3%

Block 3:

2 min. @ 3% (6.7-6.9)

2 min. @ 13% (5.0)

1 min. @ 3% walk

1 min. @ 3% sprint (8.3-8.5)

1 min. walk @ 4%

Block 4:

2 min. @ 4% (6.6-6.8)

2 min. @ 14% (4.8)

1 min. @ 4% walk

1 min. @ 4% sprint (8.1-8.3)

1 min. walk @ 5%

Block 5:

2 min. @ 5% (6.4-6.6)

2 min. @ 15% (4.8)

1 min. @ 5% walk

1 min. @ 5% sprint (7.9-8.1)

2 min. walk @ 1%

Block 6:

.30 sec. @ 1% (6.5)

.30 sec. @ 2% (6.5)

.30 sec. @ 3% (6.5)

.30 sec. @ 4% (6.5)

.30 sec. @ 5% (6.5)

1 min. walk while increasing incline to 11%

.30 sec. @ 11% (4.5)

.30 sec. @ 12% (4.5)

.30 sec. @ 13% (4.5)

.30 sec. @ 14% (4.5)

.30 sec. @ 15% (4.5)

Cool Down

WEEK OF 07/30/2018

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 07/30/2018

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 04/30/2018

.30 sec. ON/ .15 sec. OFF

Repeat X 4 on each incline followed by 1 min. of rest

_______________________________________________________

.30 sec.ON/ .15 sec.OFF (8.0) 1% incline

1 min. walk 3% incline

REPEAT X 4

.30 sec.ON/ .15 sec.OFF (7.5) 3% incline

1 min. walk 6% incline

REPEAT X 4

.30 sec.ON/ .15 sec.OFF (7.0) 6% incline

1 min. walk 9% incline

REPEAT X 4

.30 sec.ON/ .15 sec.OFF (6.5) 9% incline

1 min. walk 12% incline

REPEAT X 4

.30 sec.ON/ .15 sec.OFF (6.0) 12% incline

1 min. walk 15% incline

REPEAT X 4

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

COOL DOWN

WEEK OF 04/23/2018

Warm up for 4 min.

5% incline for 1 min.

5% incline is your resting incline during this run.

Block 1:

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing incline up to 11%

1 min. @ 11% (5.8)

.30 sec. walk while increasing incline up to 12%

1 min. @ 12% incline (5.6)

.30 sec. walk while increasing incline up to 13%

1 min. @ 13% (5.4)

.30 sec. walk while increasing incline up to 14%

1 min. @ 14% incline (5.2)

.30 sec. walk while increasing incline up to 15%

1 min. @ 15% (5.0)

Walk for 2 min. while decreasing your incline down to 5%

Block 2:

1 min. @ 9% incline (6.2)

.30 sec. walk while increasing your incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing your incline up to 11%

1 min. @ 11% incline (5.8)

.30 sec. walk while increasing your incline up to 12%

1 min. @ 12% incline (5.6)

.30 sec. walk while increasing your incline up to 13%

1 min. @ 13% incline (5.4)

.30 sec. walk while increasing your incline up to 14%

1 min. @ 14% incline (5.2)

Walk for 2 min. while decreasing your incline down to 5%

Block 3:

1 min. @ 8% incline (6.4)

.30 sec. walk while increasing your incline up to 9%

1 min. @ 9% incline (6.2)

.30 sec. walk while increasing your incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing your incline up to 11%

1 min. @ 11% incline (5.8)

.30 sec. walk while increasing your incline up to 12%

1 min. @ 12% incline (5.6)

.30 sec. walk while increasing your incline up to 13%

1 min. @ 13% incline (5.4)

Walk for 2 min. while decreasing your incline down to 5%

Sprints @ 1% incline, .30sec. ON/ .30sec. OFF (8.0-8.5) repeat 5 times

Cool Down

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