![]() To do this, add a 5 per cent slope for the 90-second run, a 4 per cent slope for the 80-second run and so on until you’re down to no incline for the 40-second run. The not-so good news is that once you can go from 90 seconds to 40 seconds, you repeat the process in reverse, increasing back up to 50, then 60, 70, 80 and 90, so that you eventually both start and finish your workout at a fast 90-second run.Īdvanced runners should follow the pyramid model but throw in an incline to increase their endurance, Siik says. While the hard running section decreases by 10 seconds each time, the recovery period thankfully stays at a constant 60 seconds. Continue with an 80-second run and 60-second recovery, then a 70-second run and so on. To do this, run fast for 90 seconds then slow for 60 seconds of recovery. Once you can knock this one out, Siik suggests upping the ante with a descending pyramid model. Repeat this sequence between five and 10 times, eventually building up to a 30-minute running workout. For beginners, Siik recommends doing a minute of gentle jogging, a minute at a moderate pace and a minute of working at about 80 per cent of your capacity. It quickly builds a stamina base and increases cardio capacity. Work to intervalsĭistance runners swear by a Swedish technique called fartlek (yes, the name does prompt some sniggering), which involves switching between different paces over the course of your run. ![]() Here are his tips on how to make the most of the ’mill. It doesn’t have to be this way, says US trainer David Siik, an advocate of the intense treadmill workout dubbed the “tread and shred”. Either that or you pound away on them while going nowhere and try not to reflect on how apt a metaphor this can be for certain aspects of your life. The fact that you can watch the news while using them counts for little and they’re primarily seen as a warm up or cool down tool. ![]() Anyone who’s ever trained in a gym will know the drudgery of the treadmill.
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