I somehow felt like I just wrote a Trainer Tuesday post… Did the week really fly by that fast?! I guess so! With that, on to another Trainer Tuesday! Just for a little refresher to new readers or anyone else out there, Trainer Tuesday is a way for me to share my personal trainer knowledge with you guys and share a new workout for you to try out each Tuesday. The workouts range from circuit workouts to treadmill workouts to body part specific workouts. I try to switch it up as much as possible! If there’s a particular type of workout you’d like to see on here, please let me know in the comments section!
Today’s Trainer Tuesday workout is one that I did on the treadmill to knock out the five mile run that I had on my workout agenda for Saturday. You can surely do it outdoors too, but you’d probably need some sort of Garmin to track your distance and pace. I mentioned last month that one of my goals was to do a five mile run each week to prepare me for my upcoming half marathon training. I want to keep up with that goal throughout February as well so that I have a solid foundation to work with when I start training in March.
Saturday was the day I had planned to do my five miler. I woke up just not feelin’ it, not to mention I had some major DOMS goin’ on that made my legs feel like led. I told myself I was just going to take it easy, but that I still had to do my five miles. I knew once I started that I’d get into it and be happy as a clam when I finished up. Getting to watch some Gossip Girl on Netflix was an instant motivator as well. I decided to make up a little interval workout to get me going and finish strong. This treadmill workout is on the easier side, but that’s what my body needed at the time. If you’re ever needing an easier (but longer) treadmill run, this one is a great one!
| Distance (miles) | Speed (mph) |
| 0.00 – 0.50 | 5.9 |
| 0.50 – 0.60 | 4.2 |
| 0.60 – 1.00 | 6.0 |
| 1.00 – 1.10 | 4.2 |
| 1.10 – 1.50 | 6.1 |
| 1.50 – 1.60 | 4.2 |
| 1.60 – 2.00 | 6.2 |
| 2.00 – 2.10 | 4.2 |
| 2.10 – 2.50 | 6.3 |
| 2.50 – 2.60 | 4.2 |
| 2.60 – 3.00 | 6.4 |
| 3.00 – 3.10 | 4.2 |
| 3.10 – 3.50 | 6.5 |
| 3.50 – 3.60 | 4.2 |
| 3.60 – 4.00 | 6.6 |
| 4.00 – 4.10 | 4.2 |
| 4.10 – 4.50 | 6.7 |
| 4.50 – 4.60 | 4.2 |
| 4.60 – 5.00 | 6.8 |
It’s a pretty simple interval pattern, so it’s easy to increase or decrease the speeds as needed. Using the above speeds took me roughly about 55 minutes to complete. Try it out and let me know what you think! Go get your sweat on and have a great Tuesday!
OH! And don’t forget to head over to Lindsay’s List to meet some awesome trainers as we focus on REST!
Questions:
- What helps you get in a workout when you’re just not feelin’ it?
- What is YOUR workout today?
- What kind of workouts would you like to see on Trainer Tuesday most?
{ 18 comments… read them below or add one }
I completed a pinterest work out this morning, complete with push ups, planks, squats, crunches and bicycles. I am always looking for circuit work outs focusing on the abdomen, so I would love to see your ideas for that! Also, I want to try that treadmill work out so bad! Next time I get the opportunity to use a treadmill, I am going to give it a shot!
Workout partners! Knowing that I am meeting someone to workout is fantastic motivation. I need some motivation this morning though; my legs are tirreedd!
What helps me work out when I’m not feeling it is reminding myself how great I’ll feel after!! The work out planned for today is a core conditioning class at my gym and also dance practice later for my sorority!
This looks awesome! My legs felt like lead today too–so I did something similar–lots of sprints and walking. Hah
I love this! thanks for sharing it. Can’t wait to get back on the treadmill for a nice run.
I just may have to try this! I sometimes hate running 5 miles straight, so some walking intervals would be really nice
. Thank you for sharing!!
Intervals are definitely a must when I hop on the treadmill. Way to stick with your 5 mi goal!
absolutely, i gotta do intervals otherwise i get so bored!
I love the idea of doing your intervals based on miles, not time! I will have to try this one out!
I will always tell myself I’m just going to do a ten minute quick workout, just to get myself moving, knowing getting started is the hardest part. Once I start, after those ten minutes, I’m ready for more! Doesn’t always work…but most the time!
P.S. LOVE Gossip Girl!!!
I had 3 miles on the agenda today but some MAJOR DOMS in my calves and hamstrings. I actually woke up in the middle of the night to horrible cramping, and had to go put on my compression sleeves! I walked a bit before I started my 3 miles and stretched, and it ended up being a great run! I did some speed intervals which really made the time fly! Finished off my workout with a bunch of upper body weights and a few leg moves to help my IT bands strengthen!
strong work girl! a little extra TLC for those sore muscles always helps!
I love treadmill intervals – they make the time fly by! I think this workout looks awesome!
This is great!! I was looking for a new TM workout to try and this one is perfect. I’m going to adjust it down a little (speeds) since I’m still beginning, but I think this will really work for me. Thanks for sharing!
i hope you enjoy it! have fun with it!
I love the way it makes me feel, so I try to just push through, but if I just continue to not feel it, I try to listen to my body and see if I actually need some rest. I did that the other day. I did two workouts and by the time I got to the second one I was just exhausted! It was a 60 minute workout and I was only able to do 30 minutes of it. I started to stumble around and really mess the moves up. So………I cooled off, showered and then went to bed and got the best sleep I have had in a long time. 10 hours!!
This week has gone by fast!!
I did my Jillian Killer buns and thighs this morning and tonight I am starting the new BodyRock challenge!
Thanks! I am a huge fan of intervals. I actually did a treadmill workout (plus upper body stuff) today at the gym.
I just did this workout today during my lunch break and it was awesome! First time for me to take a 5 mi distance and this workout was just the right one to get me started. Not toooo intense but definitely gave me a good sweat session. Thanks!
i’m so glad to hear this, diana!! strong work on the run!