Wednesday, December 22, 2010

Treadmill Tabata

Those who know me, know how I feel about running on treadmills - NOT my favorite thing, but I do love, love, love sprint and interval training on treadmills to mix up my routine.  You have heard me rave about Tabata and how it has become a staple in my endurance workouts and this treadmill version is a favorite!  Remember to stretch well before and after!
*I am not a doctor so check with YOURS first if you need to determine if this is the right workout for you.*
See the full workout below!

Tip: PRACTICE first!  If you have never run sideways or backwards on a treadmill practice at reduced speeds to ensure you can keep up with your Tabata pace.

Tip: When you set your treadmill to run, don't move the pace up and down in between sets.  For your ten seconds, firmly grasp the handles of the treadmill and jump off altogether leaving the treadmill moving at top speed.  BE CAREFUL each time you hop back on and hold onto the rails for a second or two if you need to balance. 

Tip: To add intensity, crank up the incline. 

Tip: For each set, break for two minutes in between and try out different speeds and inclines to find the right combination.  Remember that you want to go as fast and as hard as you can for 20 second intervals with 10 second breaks eight times through.

 Keep your target heart rate in mind as you run.  See the chart below to find yours. I recommend a heart rate monitor to be sure you are safe and in the zones you are aiming for.
The version my friend Casey and I do is the following:
Warm-up: Two laps at comfortable pace

1. Running straight ahead: eight sets of 20 seconds on and 10 seconds off
Incline - 4
Pace - 10

2. Right side Gallop: eight sets of 20 seconds on and 10 seconds off
Be careful again, getting on and off the treadmill this way. Locate the kill switch first so you know how to turn it off when you need.  Here is a video from Trey Zepeda that demonstrates how to get started sideways!
Incline - 2
Pace - 5

3. Left Side Gallop: eight sets of 20 seconds on and 10 seconds off
Incline - 2
Pace - 5

4. Backwards running: eight sets of 20 seconds on and 10 seconds off
Incline - 3
Pace - 6

Cool down: Two laps at comfortable pace

Stretch!

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