Dispatches from the middle

I thought I’d share a couple of treadmill workouts that have been proving enjoyable and effective of late. Edmonton winters are full of gorgeous sunshine and sparkling snow, but there are lots of bitterly cold days and cycles of melting and freezing that leave roads and sidewalks properly treacherous (too many broken bones and cracked heads amongst friends and family in recent years for the risk to seem reasonable).

Said treachery, in combination with the undeniable fact that I’m getting wussier every year, leads to some quality treadmill work. These are all measured in miles per hour, but only because that’s what the treadmills at the gym offer me.

Intervals:

5 mins walk warm-up at 3.5 mph

15 mins run warm-up at 6.3 mph

[3 mins at 7.5 mph + 5 mins recovery at 6.3 mph] x 3-5 (depending on the day)

10 mins walk cool-down at 3.5 mph

Hike:

5 mins walk warm-up at 3.5 mph (flat)

10 mins at 3.5 mph and 10% grade

10 mins at 3.5 mph and 12.5% grade

10 mins at 3.5 mph and 15% grade

10 mins walk cool-down at 3.5 mph (flat)

This one’s not particularly challenging, but it’s better than nothing until I no longer fear slipping down the stairs and breaking my head. It’s also great for lunch hours – requiring just enough effort for me to return to the office sweaty and red-faced.

 Ladder:

5 min walk warm-up at 3.5 mph

15 mins at 6.3 mph (with 1 min walk in between 15 minute sets)

15 mins at 6.5 mph

15 mins at 6.7 mph

15 mins at 7.0 mph

10 mins walk cool-down at 3.5 mph

I’ve read that every workout should have a purpose, which makes good sense, especially when one has limited time to devote to training. I’m finding it useful to plan out my weekly runs according to their purpose and duration, and which fits best on any given day. And these little morsel help with that. Enjoy!!