lets be healthy Archives - Page 3 of 3

Running is my sacred time. It’s my refuel time. So the thought of busting out the jogging stroller and stopping every five seconds to pick up dropped sippy cups or handout goldfish isn’t high on my list. Which leaves me no other option right now than the treadmill during Caleb’s naptime.

Not my first choice for running, but it’s the season I’m in right now. I’ve actually run 15 miles on a treadmill before, training for a marathon I never got to run because God sent me a spirit sooner than expected (which I’m totally cool with by the way–I trust God and running marathons hurts).

Annnnway. I found this treadmill workout that I’ve adapted a little but usually do once or twice a week. I was already in good running shape when I found this so I skipped straight to week four. And I do the intervals for 1 minute instead of 30 seconds.

This workout will make you hurt. In a good way of course.

Jillian Michaels Treadmill Workout (the link)

Or here’s the workout pasted below.

Jillian Michaels Treadmill Workout

Week 1:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Running——————
1 minute – 5.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.0 mph
30 seconds – 7.0 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph (we’ve reached 10 minutes total)

————-Cool Down——————

3 minutes – 3.8 mph with 1.5 elevation

Week 2:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Interval Training——————
1 minute – 5.5 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.5 mph
30 seconds – 7.0 mph
30 seconds – 5.5 mph
30 seconds – 7.5 mph
30 seconds – 5.5 mph
30 seconds – 8.0 mph
30 seconds – 5.5 mph (we’ve reached 10 minutes total)

————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

Week 3:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Interval Training——————
1 minute – 6.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 6.0 mph
30 seconds – 7.0 mph
30 seconds – 6.0 mph
30 seconds – 7.5 mph
30 seconds – 6.0 mph
30 seconds – 8.0 mph
30 seconds – 6.0 mph (we’ve reached 10 minutes total)

————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
2 minutes – 6.0 mph decrease elevation to 2.5
2 minutes – 7.0 mph keep elevation at 2.5

————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

Week 4:

1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph

————-Begin Interval Training——————
1 minute – 6.5 mph (base speed for our interval training)
30 seconds – 7.0 mph
30 seconds – 6.5 mph
30 seconds – 7.5 mph
30 seconds – 6.5 mph
30 seconds – 8.0 mph
30 seconds – 6.5 mph
30 seconds – 8.5 mph
30 seconds – 6.5 mph (we’ve reached 10 minutes total)

————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
3 minutes – 6.5 mph keep elevation at 6.5
2 minutes – 7.0 mph decrease elevation to 2.5

————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

I ran my first (and only) marathon in 2002 withOUT any music. iPods weren’t even invented yet and running 26 miles with my Sport Walkman didn’t sound super fun. I still don’t know how I did that.

Thank you Steve Jobs for making my running experiences so much more enjoyable. I have an iPod nano. Which I love.

Here are a few songs I listen to when training for half marathons (of which I have run 3, Ogden half marathon being my favorite despite the downpour of rain the entire time–it was amazing).

“All about us” by He is We
“Beat it” by Michael Jackson
“Carry on” by Fun
“Brand New Day” by Joshua Radin
“Crank that” by Soulja Boy
“Easy” by Rascall Flatts
“Creep” by Jena Irene (from American Idol)
“Gone, gone, gone” by Phillip Phillips
“Home” by Phillip Phillips (how can you not like a kid with that name?)
“I love it” by Icona Pop
“Just give me a reason” by Pink
“Lovely” by Sara Haze
“Mean” by Taylor Swift
“People like us” by Kelly Clarkson
“Story of My Life” by Alex Preston (from American Idol)
“Switch” by Will Smith (you know, the fresh prince of bel air)
“Under pressure” by Queen
“United” by Judas Priest (takes me back to the soccer days)
“Hero” by Family of the Year (love this song–it’s a little slow but I like running to it)
“Polaroid” by Imagine Dragons
“Come thou fount of every blessing” by the Mormon tabernacle choir (don’t laugh–it’s my come to Jesus song and always makes me run faster).
“Chasing Cars” by Snow Patrol
“Raise your Glass” by Pink
“Back in Black” by AC/DC (takin it back to the old days on the soccer field)
“Stay” by AWOLNATION

Category: lets be healthy

Treadmill shredmill

Song list suggestions to run to