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Treadmill & Outdoor Running Plan

The document outlines a 30-hour treadmill workout with increasing speeds from 3.5 to 7 mph and an incline of 1% for most of the workout. It also outlines an 8-week outdoor running training plan that progresses from walking and running intervals to longer continuous runs, building up to a 30-minute run by the 8th week.

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Dijana Zugic
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83 views2 pages

Treadmill & Outdoor Running Plan

The document outlines a 30-hour treadmill workout with increasing speeds from 3.5 to 7 mph and an incline of 1% for most of the workout. It also outlines an 8-week outdoor running training plan that progresses from walking and running intervals to longer continuous runs, building up to a 30-minute run by the 8th week.

Uploaded by

Dijana Zugic
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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RUNNING WORKOUT

Treadmill
Time

Speed

Incline

0:00-5:00

3.5

1.0

5:00-10:00

4.0

2.0

10:00-12:00

6.5

1.0

12:00-13:00

3.5

1.0

13:00-15:00

6.6

1.0

15:00-16:00

3.5

1.0

16:00-18:00

6.7

1.0

18:00-19:00

3.5

1.0

19:00-21:00

6.6

1.0

21:00-22:00

3.5

1.0

22:00-24:00

6.7

1.0

24:00-25:00

3.5

1.0

25:00-27:00

6.7

1.0

27:00-28:00

3.5

1.0

28:00-30:00

6.8

1.0

30:00-31:00

3.5

1.0

31:00-33:00

6.9

1.0

33:00-34:00

3.5

1.0

34:00-36:00

7.0

1.0

36:00-42:00

3.5

2.0

Outdoors
WEEK

WORKOUT

Mon: walk 2 min., run 1 min. (7x) = 21 min.


Wed: walk 2 min., run 2 min. (6x) = 24 min.
Fri: walk 2 min., run 3 min. (5x) = 25 min.

Mon: walk 1 min., run 3 min. (7x) = 28 min.


Wed: walk 1 min., run 4 min. (5x) = 25 min.
Fri: walk 1 min., run 5 min. (5x) = 30 min.

Mon: walk 1 min., run 6 min. (4x) = 28 min.


Wed: walk 1 min., run 7 min. (4x) = 32 min.
Fri: walk 1 min., run 8 min. (4x) = 36 min.

Mon: run 8 min., walk 1 min., run 9 min., walk 1 min. (2x) = 38 min.
Wed: run 9 min., walk 1 min., run 9 min., walk 1 min. (2x) = 40 min.
Fri: run 9 min., walk 1 min., run 10 min., walk 1 min. (2x) = 42 min.

Mon: run 10 min., walk 1 min., run 10 min., walk 1 min. (2x) = 44 min.
Wed: run 10 min., walk 1 min., run 12 min. (1x) = 23 min.
Fri: run 12 min., walk 1 min., run 15 min. (1x) = 28 min.

Mon: run 15 min., walk 1 min., run 15 min. (1x) = 31 min.


Wed: run 15 min., walk 1 min., run 18 min. (1x) = 34 min.
Fri: run 18 min., walk 1 min., run 20 min. (1x) = 39 min.

Mon: run 10 min., walk 1 min., run 21 min. (1x) = 32 min.


Wed: run 10 min., walk 1 min., run 23 min. (1x) = 34 min.
Fri: run 10 min., walk 1 min., run 25 min. (1x) = 36 min.

Mon: run 26 min. (1x) = 26 min.


Wed:run 28 min. (1x) = 28 min.
Fri: run 30 min. (1x) = 30 min.

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