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20 minutes Cardio Blast - Beginners |
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 Cardio Blast
Get outside!
If you dont have alot of time but you want to get in a solid, effective fun than this is the ticket!
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30 minute Cardio Blast - Advanced |
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Cardio Blast
Get outside!
If you dont have alot of time but you want to get in a solid, effective run than this is the ticket! |
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Treadmill - Long Runs (Advanced) |
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 Phase 2
5 Minutes, 6 to 10 Miles Per Hour - (Really 4 Minutes And 55 Seconds Runs)
When you start this run, keep in mind most of you won’t make it the first time, but if you have drive to improve yourself, you will make it in about two months time, if your able to put in the time, which is five days a week of running, alternating between this run and the sprint runs.
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Treadmill - Long Runs (Intermediate) |
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 Phase 1
5 Minutes, 5 to 9 Miles Per Hour - (Really 4 Minutes And 55 Seconds Runs)
When you start this run, keep in mind most of you won’t make it the first time, but if you have drive to improve yourself, you will make it in about two months time, if your able to put in the time, which is five days a week of running, alternating between this run and the sprint runs.
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Treadmill Sprints - 30 Sec Rest |
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 1 minute and 30 seconds rest
5 Mph to 10 Mph, with 1 minute and 30 second rest and recovery
0 to 4 Minute and 50 sec warm-up at 5 MPH, then when clock display the 4 Minutes and 50 sec start to increase the speed to
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Treadmill Sprints - 1 Min Rest |
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 1 minute rest
5 Mph to 10 Mph, with 1 minute rest and recovery
0 to 4 Minute and 50 sec warm-up at 5 MPH, then when clock display the 4 Minutes and 50 sec start to increase the speed to
10 MPH, by time machine reach 10 MPH the display will read 5 Minutes; it takes about 10 sec to reach 10 MPH.
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