10 Minutes of Hills: The OTF-Inspired Workout That Made Me a Stronger Runner


For a full year now, I’ve been going to a few Orangetheory Fitness classes a week. I do that, plus a few hard-core workouts at my usual gym, The Fit Pit, plus a quick run around the neighborhood or some yoga at home as needed, and I feel like my it’s been really great for overall fitness. I’m doing a lot of different things, but in a way that I really enjoy and that allows me to ebb and flow with my work and childcare schedule — which is, like, always changing.

(You know how that goes, right? Of course you do.)

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But! This post is not about my workout schedule changes. It’s about how my running has changed. For the better. For the faster.

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And it’s all because Orangetheory Fitness put me on a treadmill and had me run hills and sprints — in a way that I would not have probably had the desire or motivation to do on my own, honestly. And the results have been awesome. SO much so that I want to share an OTF-inspired treadie workout with you guys today. Because if I had known that in just a few months — by doing some fairly short treadmill intervals — that I could shave nearly a minute off of my usual easy-but-not-too-easy one-mile pace, I would have been like:

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So, don’t be like me. Do this treadmill workout and become a faster runner, NOW!

10 Minutes of Hills

Warm-up. Warm up by walking or slowly jogging for five minutes. Then …

The Interval: 1-Minute Run + 30-Second Recovery. Run at your tempo/push pace (you shouldn’t be able to say more than a few words, and it should feel hard but not impossible) at a 1% incline for one minute. Recover with a walk at 3 mph for 30 seconds.

Repeat: 7 Rounds (or More If You’re Feeling Sassy). Go through the 1-minute run + 30-second recovery interval seven times, increasing your incline on the run by 1% each round you go (recovery stays on a flat road at 3 mph). Try to stay at the same tempo/push pace throughout the full workout if you can (but no shame in slowing down if it’s too much!). Get through 7 rounds for about a 10-minute workout, or — if you’ve got more time/energy — keep going up (literally) for as long as you can!

Want another amazing treadmill workout? Try this one! —Jenn



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