Treadmill Workout

Treadmill Workout

TREADMILL WORKOUTS
AT MONTECITO HEIGHTS

 

LF CONNECT:

The club has Life Fitness Treadmills which are very interactive and advanced if you want them to be.

1) Download the LFCONNECT app: This app is available for free download.
2) Create a user name and password
3) Every time you use the treadmill, log into your LF connect account (on the treadmill) and all of your workout data will directly be linked to your account and you can view on your phone, ipad, computer by logging into your LF connect account!


MONTECITO APP
Montecito Heights has a free App which can be used to track workouts and get updated information and even to check in without your membership card.

Download and get connected today.

 

 

 

 


Runners: You can run comfortably 7+ MPH
Joggers: You can run comfortably 5-7 MPH
Walkers: You don’t run comfortably

Base Pace: The pace you can hold comfortable for 30 minutes

1. Speed Demon

0-10 minutes: Warm Up: building up to base pace

11-20 minutes: Runners/Joggers: increase the treadmill speed by 1.0 –2.0 mph
(walkers increase by 1-2% grade) for 3 minutes. Back to base pace for 3 minutes. Repeat this pattern for a total of 3 rounds.

20-25 minutes: recover with easy walk or jog.

26-35: Three more rounds of above (alternating 3 minutes faster/steeper with 3 minutes easy.

35-40: Cool down with easy walk/jog and stretch.

2. The Progression.

0-10 minutes: Warm Up: building up to base pace10-15 minutes: Runners/Joggers Increase speed by 1.0-2.0 mph/Walkers increase incline by 2-3%.
15-18 minutes: Return to Base or slower to recover.
18-23 minutes: Runners/Joggers increase speed to fastest sustainable pace for 5 minutes. Walkers increase incline to steepest sustainable incline.
23-30: Easy pace to recover and cool down.

Do this every week for 10 weeks and each week increase time to fastest sustainable pace by 1 minute. At the end of 10 weeks, the pace will become much more easy to sustain and you should be able to begin another 10 weeks doing the same workout with a faster (.2-.5 mph)

3. 5K Today

Go to “Views” on Treadmill Screen. Choose 5K course on bottom left of screen. Warm up to the first 1k mark. Go to Base pace to 2K mark. Runners/Joggers: increase MPH by .5-1.0 (Walkers: Increase by 1-2%)every 1K until you have completed the course. Cool down for 5 minutes.

4. Track Attack

Go to “Views” on Treadmill Screen. Choose the Oval Track on bottom left of screen. Warm up with at least 2 laps (.5 mile) until you are at base pace. Take as long as you need. Don’t rush the warm up.
When you are ready: Run 1 lap faster/steeper: Runners/Joggers: increase MPH by 1.0-2.0 MPH/Walkers: Increase incline by 1-2%). Run ½ lap to recover. Repeat pattern (1 lap hard/ ½ lap recover) for 6 rounds. Build up to 10 rounds.

Cool down for 2 laps.

5. Hills & Speed (for Runners/Joggers)

Warm up for at least 5 min. until you are at your base pace. Bring elevation to 1% and hold this for 1-2 minutes.

Go to 6% grade (without changing speed) and hold it for 1 min.
Drop back down to 1% grade and recover for 1 min.
Repeat two more times.
Recover at base pace and 1% grade for 5 min.
Keep 1% grade and bring speed up 1.0-2.0 mph and hold for 1 min.
Recover at base pace (or slower) for 1 min.
Repeat for a total of 4 times.
Cool down for 5 min.