It's 20 degrees outside, the wind is howling, and you just don't see yourself braving the weather for a run. Running in the cold can be difficult, especially if you have asthma and the cold irritates your lungs. How do you get a good workout in that will get your metabolism raging? Try intervals on the treadmill.
Some people can run longer distances at 7-8 minute mile paces. I'm highly envious of those people, because I just can't run that fast. However, just because some of us aren't going to be setting course records anytime soon, doesn't mean we can't enjoy a good run. Here's a quick workout that will challenge you and help build up your endurance.
This workout below is for a hypothetical runner who runs 9 minute miles - adjust accordingly to what your normal pace is - the interval has to be challenging. Make sure that the incline is set at 1% to help replicate outdoor running.
Warm up - Run 4 minutes at 6.2 mph
Interval 1 - Run 1:45 at 8.0 mph
Interval break - Run 3:00 at 6.4 mph
Interval 2 - Run 1:30 at 8.2 mph
Interval break - Run 3:00 at 6.4 mph
Interval 3 - Run 1:15 at 8.4 mph
Interval break - Run 3:00 at 6.4 mph
Interval 4 - Run 1:00 at 8.6 mph
Interval break - Run 3:00 at 6.4 mph
Interval 5 - Run 1:00 at 8.8 mph
Interval break - Run 3:00 at 6.4 mph
Interval 6 - Run 1:00 at 9.0 mph
Run 3:30 minutes at 6.4 mph
Walk for 5 minutes at 3.7 mph
Total - 35 minutes and you will run over 3 miles.
Give it a shot and you'll find that you'll be worn out after, but feeling great.
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