DOWNUNDER

40:00 minutes

 

WARM UP - 6:00

3:00 ez jog

2:00 as 30 fast/:30 ez

1:00 walk

 

SET #1 - 14:00

Keep treadmill at 4% incline through entire interval including the recovery intervals.

Walk 1:00 between each interval.

3:00 +0.5

2:30 +0.8

2:00 +1.1

1:30 +1.4

1:00 +1.7

2:00 Ez jog or walk

 

SET # - 14:00

Keep treadmill at 1% incline through entire interval including the recovery intervals.

Walk 1:00 between each interval.

3:00 +2.0

2:30 +2.3

2:00 +2.6

1:30 +2.9

1:00 +3.2

 

COOL - 6:00

EZ jog/walk, stretch

 

+ MPH Above Your TRP

- MPH Below Your TRP