A workout worth repeating

Last Friday (four days ago) I did a workout that I only just recovered from yesterday. Whew weeee! I wanted to really focus on my lower body and keep my heart rate up the entire time, so I paired some treadmill work with 2 different Nike Training Club workouts. The result was killer and left me so very sore for 3 days. So, I decided it was good enough to do on a weekly basis… and to share with you all of course.

Nike Training Club has a variety of workouts to choose from, varying in length and type. (See other posts here here and here for more on NTC.) Since I have been doing most of my strength training at the gym, instead of at home, I am able to mix treadmill intervals in with my weight training. (These are my favorite types of workouts because they are do damn efficient and do not leave you wondering, “is this workout doing anything?” There is no wondering, just lots of sweating.) I create hour-long workouts by combining two 15-minute routines from NTC and 3 rounds of treadmill work:

 Treadmill + NTC + Treadmill + NTC + Treadmill

The result is something fiercely awesome. Instead of going back and forth from the cardio area of the gym to the weight room, I do the NTC work right next to the treadmill I am using. I look for the most out of the way treadmill that allows me to be somewhat out of the way of other people. Now, you may not be comfortable with this, but it sure makes things easier and allows for quick transitions from tread to training. I even do some exercises on the actual treadmill (ex. bridge lifts). But if the gym is crazy busy and I can’t carve a spot in the cardio room, I end up going from the cardio area to the weight room. Either one works.


Do you want to give it a shot? Oh, great! Here’s the drill:

  • Treadmill 1: 12 minutes – 1 minute warm up at jog pace (6.0 mph), 30 seconds at +.5 speed (6.5 mph), 30 seconds at +1 speed (7.0 mph), 30 seconds at +1.5 speed (7.5 mph), 30 seconds at +2 speed (8 mph), 30 seconds at jog pace, 30 seconds at +1 speed (7.0 mph), 30 seconds at +1.5 speed (7.5 mph), 30 seconds at +2 speed (8.0 mph), 30 seconds at +2.5 speed (8.5 mph), 30 seconds at jog pace, 30 seconds at +1.5 speed (7.5 mph), 30 seconds at +2 speed (8 mph), 30 seconds at +2.5 speed (8.5 mph), 30 seconds at +3 speed (9.0 mph), 60 seconds at jog pace, 30 seconds at +4.0 speed (10.0 mph), 60 seconds jog pace recovery, 30 seconds side step on right side at 4.0 speed (+/- 1.0), 30 seconds side step on left side at 4.0 speed (+/- 1.0), 60 seconds backwards run at 4.0 speed (+/- 1.0).
  • NTC 1: Leaner Legs (15 minute routine in the “Get Focused” section)
  • Treadmill 2: 12 minutes – 2 minute warm up at jog pace (6.0 mph), 30 seconds at 3% incline, 30 seconds at 5% incline, 60 seconds at 0% incline and +1 speed (7.0 mph), 30 seconds at jog pace, 30 seconds at 4% incline, 30 seconds at 6% incline, 60 seconds at 0% incline and +1.5 speed (7.5 mph), 30 seconds at jog pace, 30 seconds at 5% incline, 30 seconds at 7% incline, 60 seconds at 0% incline and +2 speed (8 mph), 60 seconds jog pace to recover, 30 seconds side step on right side at 4.0 speed (+/- 1.0), 30 seconds side step on left side at 4.0 speed (+/- 1.0), 60 seconds backwards run at 4.0 speed (+/- 1.0).
  • NTC 2: Butt Buster (15 minute routine in the “Get Focused” section)
  • Treadmill 3: 5 minutes- 60 second warm up at jog pace (6.0 mph), 30 seconds at +1 speed (7.0 mph), 30 seconds at +2 speed (8.0 mph), 30 seconds at +3 speed (9.0 mph), 30 seconds at jog pace, 30 seconds at +1 speed (7.0 mph), 30 seconds at +2 speed (8.0 mph), 30 seconds at +3 speed (9.0 mph), 30 seconds at jog pace to recover.
  • Cool down and stretch it out

 

I will be doing this workout again either tomorrow or Thursday – whose with me?

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3 Comments

  • Reply
    Megan Kirby
    06/19/2015 at 3:21 pm

    Wow! This sounds so amazing. I’ve got some long runs planned this weekend, I never thought to squeeze in the NTC DURING not before or after. What a great way to spice it up!

    • Reply
      hellodaynatalie
      06/19/2015 at 4:45 pm

      Yeah, a fun way to mix things up for sure! Enjoy those long runs! Indoor or outdoor plans?

  • Reply
    Running Hiatus | hello day
    07/08/2015 at 10:59 am

    […] to get all bummed (and crazy anxious) about the running break. I mean, that means I cant do this routine. Or this one. Or run here. After moping around for the morning, I took a deep breath and reminded […]

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