Heidi – Thanks so much for your response. I guess I’ll just continue as planned as get my “cardio" fix as my long runs on the weekends get LONGER.
Great workouts everyone! I enjoy reading all these posts about adding more “oomph” to blasts, etc! Sorry for the long post again, I’m attaching some descriptions for Gayle.
Hi Gayle,
Here are a few with hills and sprints, Grace seems to like to combine both together. You could probably mix and match phases to make a total hill run….or leave as is. I have “jogger” speeds written and as you know, it’s usually a full point higher for runner (i.e. 6.0 jogger is 7.0 runner). HTH.
iTread4 – 60 Minutes (64:11) – (mph/incline/time – I follow jogger)
Phase 1 & 2
5.5 – 5.6 ---3:23
5.6 – 5.8 --- 5:22
5.8 – 5.9 --- 7:25
5.8 – 6.2 – 2% incline--- 8:54
6.0 – 6.1 – 0% incline --- 8:54
6.0 – 6.2 – 3% incline--- 8:54
6.0 – 6.2 – 0% incline --- 8:54
6.3 – 6.4 --- 15:40
6.4 – 6.5 --- 17:12
6.6 –-- 18:03
Walk –-- 18:58
Walk – 6% incline --- 19:13
5.0 - 6% incline --- 20:48
Walk – 8% incline ---- 21:55
5.0 – 8% incline --- 23:09
Walk – 0% incline --- 24:19
5.8 – 6.2 --- 26:36
6.0 – 6.4 --- 28:24
6.0 – 6.4 – 2% incline --- 29:35
6.3 – 6.6 – 2% incline --- 31:34
6.3 – 6.6 – 0% incline --- 32:30
Walk
Phase 2 & 3
Walk --- 2:37
6.8 – 7.0 --- 3:55
Walk --- 4:57
6.8 – 7.0 --- 6:10
Walk --- 7:35
6.8 --- 8:56
5.8 --- 10:12
Walk --- 11:25
6.8 --- 11:58
Walk – 10% incline--- 16:04
Walk – 0% incline --- 16:56
6.0 – 6.2 --- 18:11
6.5 --- 18:56
6.0 --- 20:02
6.5 ---- 21:04
5.8 – 6.0 ---- 24:04
5.6 – 5.8 --- 26:19
Walk --- 27:49
Stretch --- 31:41
******
iTread8 – 60 Minutes (64:46) – (mph/incline/time – I follow jogger)
Phase 1 & 2
5.5 – 5.6 ---6:36
5.8 – 6.0 --- 8:05
Keep speed increase incline to 2% --- 9:39
Keep speed decrease incline to 0% --- 10:45
6.0 --- 11:58
5.8 – 3% incline --- 13:23
5.6 – 0% incline – 14:00
5.6 – 5% incline – --14:43
5.6 – 0% incline –-- 17:46
6.0 –-- 19:09
5.6 – 5% incline --- 21:11
5.6- 0% incline --- 22:36
6.5 ---- 23:59
6.6 --- 27:05
Walk – 28:00
Phase 2 & 3
5.8 – 1% --- 2:06
5.9 --- 3:00
6.0 ---5:26
Walk --- 6:04
7.0 --- 7:06
Walk --- 7:59
7.0 --- 9:06
Walk --- 10:28
6.0 --- 11:50
6.2 --- 13:33
6.0 --- 15:06
6.0 – 3% incline --- 17:10
6.1 – 3% incline --- 18:26
Walk – 0% incline --- 19:47
Walk – 7% incline ---- 20:52
5.8 – 7% incline ---- 22:11
Walk – 8% incline --- 23:08
6.8 - 0% incline --- 24:15
5.8 --- 26:08
Walk --- 27:40
Cooldown --- 33:01
Stretch --- 36:46
*******
iTread12 – 45 Minutes (45:35) – (mph/incline/time – I follow jogger)
5.5 – 5.6 ---3:55
5.6 – 5.7 --- 5:50
5.5 – 5.6 - increase incline to 4% --- 8:15
5.5 – 5.6 - decrease incline to 0% --- 9:01
5.8 --- 10:32
6.0 --- 12:25
6.1 – 6.2 --- 14:02
6.3 – 6.4 – --14:55
5.4 – 5.5 –-- 15:45
5.4 – 5.5 –5% incline –-- 18:02
5.7 – 5.8 –4% incline --- 19:39
5.8 – 6.0 –3% incline --- 21:08
5.8 - 6.0 - 0% incline ---- 23:20
6.1– 6.2 --- 25:54
5.5 – 5.6 - 5% incline --- 28:40
5.9 – 6.0 - 4% incline --- 31:07
6.3 – 6.4 - 0% incline ---32:47
6.4 – 6.5 --- 35:30
Walk --- 36:53
6.3 – 6.6 –-- 38:47
6.4 – 6.7 --- 41:16
Walk --- 42.36
Stretch --- 45:35
*********
iTread17 – 40 Minutes (41:28) – (mph/incline/time – I follow jogger)
5.7 – 5.8 – Warm up
5.7 – 5.8 – 3% incline --- 5:05
5.7 – 5.8 – 5% incline --- 7:00
5.7 – 5.8 – 0% incline --- 9:00
6.0 – 6.2 - -- 9:28
6.5 – 6.6 --- 14:15
6.0 – 6.2 --- 16:35
Walk --- 18:09
6.0– 2% incline –19:24
6.5 – 2% incline –-- 20:48
6.0 – 2% incline –-- 22:10
Walk – 6% incline --- 23:28
5.0 – 5.3 – 6% incline – 24:01
Walk – 6% incline --- 25:06
5.0 – 5.4 – 6% incline ---- 26:12
5.5– 5.6- 0% incline --- 27:24
6.0 – 6.2--- 29:55
Walk --- 32:16
7.0 – 7.2 ---32:57
Walk --- 34:00
7.0 – 7.2 --- 34:49
Walk –-- 35:57
7.0 – 7.5 --- 36:15
Walk – 37:03
Stretch --- 38:53
