Short on time? Knock out this killer treadmill set for speedy aerobic activation.
For the “FAST” intervals, you should be at a Rate of Perceived Exertion (RPE) around 8-9, or heart rate zone 5. Do your recovery at a very easy pace, and bring the incline down to zero. Because of the speed on this workout, do this well-recovered, but because of the length, you won’t necessarily need many days to rest post-workout. This is a great workout to gradually move into the speed training you’ll see toward the middle-end of the season, but don’t do this too close to an important race.
Warm-up
10-minute jog, slowly increasing your speed to a 10k race pace.
Main Set
1 min FAST @ 5% incline
1 min recovery @ 0% incline
2 min FAST @ 4%
2 min recovery @ 0%
3 min FAST @ 3%
3 min recovery @ 0%
2 min FAST @ 4%
2 min recovery @ 0%
1 min FAST @ 5%
1 min recovery @ 0%
Cooldown
5-minute jog
