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Join me? Clothing optional. 30 in 3 TREADMILL WORKOUT To get your run streak started, try a fun treadmill workout (yes, treadmill and fun were used in the same sentence)! 
This run forces you to perform short bursts of more intense running every 3 minutes while still getting in miles. A form of HIIT on the treadmill. HIIT improves anaerobic function, fat burning, & cardio-respiratory fitness. ***** Warm-up for 9 minutes or about 1 mile. Add 2.0 mph to about a marathon pace effort for 30 seconds. I used 7.0 mph as my base (8:34/mile pace) and jumped up to 9.0 mph (6:40/mile pace) for the 30 seconds. 30 in 3 0-9 Warm-up 9:00 - Increase speed by 2.0 mph 9:30 - Decrease speed by 2.0 mph 12:00 - Add 2.0 mph 12:30 - Decrease speed 15:00 - Add 2.0 mph 15:30 - Decrease speed 18:00 - Add 2.0 mph 18:30 - Decrease speed 21:00 - Add 2.0 mph 21:30 - Decrease speed 24:00 - Add 2.0 mph 24:30 - Decrease speed 27:00 - Add 2.0 mph 27:30 - Decrease speed 30:00 - Add 2.0 mph 30:30 - Decrease speed 33:00 - Cool down If you are a beginner, start at a comfortable pace (walking is okay) and jog for the 30 seconds. This made my run fly by, and I plan to kick it up a notch next time as 2:30 minute recovery is plenty. ***** I also recorded a vlog which will be posted soon. Here is a facial expression captured. Lovely. 
***** Have you ever gone What are your plans this extended weekend? |
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From Memorial Day (May 28th) to Independence Day (July 4th), run at least 1 mile/day. 38 days of running!
Use hashtag #RWRunStreak when sharing with @runnersworld on twitter.