Re-think Your Operate A Brand-New Method of Interval Running (Plus, a 12-Minute Treadmill Routine)

 

30-Minute Follow Along Workout | Intervals to Boost Your Speed!

Video taken from the channel: The Run Experience


 

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Video taken from the channel: Well+Good


 

RUN FASTER | 40 Minute Indoor RUNNING SPEED Interval Workout | Let’s RUN Podcast

Video taken from the channel: Pahla B Fitness


 

TRAINER’S Home HIIT Treadmill Workout | The Tread Series

Video taken from the channel: Chris Tye-Walker


 

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Video taken from the channel: Well+Good


 

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Video taken from the channel: Live Lean TV


 

HIIT Treadmill Workout: Interval Training Running: 20 Min Interval Sprints

Video taken from the channel: Fitscope Studio


Add a few minutes of high intensity interval training (HIIT) to your run, and yes, you’ll zap calories—fast. But you don’t have to reach gasping-for-air breathlessness to reap the. Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine) Add a few minutes of high intensity interval training (HIIT) to your run, and. Add a few minutes of high intensity interval training (HIIT) to your run, and yes, you’ll zap calories—fast. But you don’t have to reach gasping-for-air breathlessness to reap the fat-torching benefits of HIIT.

Experts at Equinox gyms have developed a new interval series they call balanced interval training experience (BITE). Where traditional HIIT focuses on short, intense. Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine) | MyFitnessPal Add a few minutes of high intensity interval training (HIIT) to your run, and yes, you’ll zap calories—fast.

But you don’t have to reach gasping-for-air breathlessness to reap the fat-torching benefits of HIIT. Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine) Long-Distance Running Music: How To Find Your Perfect Playlist Image Credit: webphotographeer. Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine) Do you need to change up the way you run? Think BITE instead of HIIT.

Address. 185 Berry St San Francisco, CA 94107. Telephone (415) 692-6191. Alerts. Explore LaudiaLaudia12’s board “Treadmill Routine”, followed by 981 people on Pinterest.

See more ideas about Treadmill routine, Treadmill workouts and Treadmill. Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine) Add a few minutes of high intensity interval training (HIIT) to your run, and yes, you’ll zap calories—fast. But you don’t have to reach gasping-for-air. 3. Add interval training to your routine.

Slow and steady doesn’t win the race to fitness. Beat boredom, save time, and up the ante on your workout with high-intensity interval. If you’re serious about becoming the best runner you can be, then you’re in the right place.

In today’s post, dear reader, I’m sharing with you more than 100 running tips to help make your workout routine a complete success. Follow these practical, simple, and proven strategies, and you’ll reach your full running potential in no-time.

List of related literature:

The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

If you can comfortably handle this routine after a week or two, then bump it up: the opening ten-minute walk followed by alternating rounds of two-minute moderate-intensity runs and one-minute walks, then the ten-minute cooldown.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Certainly, making more than one kinematic change at once can be challenging, so we typically utilize a walk-to-run programme, in which athletes are instructed to start a 30-minute session where 4-minute walk and 1minute running cycles allow for brief focused activity on the coached changes.

“Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions” by David Joyce, Daniel Lewindon
from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions
by David Joyce, Daniel Lewindon
Taylor & Francis, 2015

Since the greatest predictor of adherence to any type of exercise is enjoyment, this certainly isn’t a recipe for long-term success in running.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Runners need to keep resetting goals as well as reinventing themselves.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Interval training is frequently prescribed in these terms, as illustrated in the following example for a middle-distance runner:

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Aperson begins training by walking, then walks more briskly; jogging then replaces walking for periods of the workout; and eventually continuous running elicits the desired exercise heart rate.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

For example, instead of setting the treadmill at one speed for 45 minutes, run on that treadmill at an all-out pace for 8 seconds, then jog or walk at an easy pace for 12 seconds, and repeat the cycle for 20 minutes.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Another practice I credit with meeting the miss-no-days goal is having lots of variety in my running.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Repetition of this distance, with specific controls set on the speed of the run, the number of repetitions, and the rest period becomes an excellent form of interval training.

“Fundamentals of Track and Field” by Gerry Carr, Gerald A. Carr
from Fundamentals of Track and Field
by Gerry Carr, Gerald A. Carr
Human Kinetics, 1999

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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47 comments

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  • This was a little beyond me. I am not sure how long I’ve been running now, but I did change up some of the intervals so I could do it! Surprisingly, I only changed 1 of the top speed intervals to a jog, but the recovery I took at a fast walk. I’m surprised that I got through it!!!! This old lady rocks today! Off to an ab workout now! ��

  • I have a question at what body fat percentage do upper ab defention start to show? Not sure you have knowledge in this but it would be very helpful (: loved this workout

  • Hi, I am Yap, my weight is around 205.03 lbs and height is 177 cm, what is the ideal maximum speed for me to perform the HIIT workout?

  • I did this exact thing at the gym today. My only issue…I feel unstable while running. If I look to the side for so much as a nano second, I almost run off the side of the treadmill. Is there anything I can do to learn how to gain balance better while running? Should I be working my core more?

  • I love this workout! I have been running in a treadmill for a while and this is my to go to WORK OUT
    I have been increasing the distance and the number of intervals I do
    LOve the fact that you took the time to even include the 5 minutes cool down:)
    Love you guys keep it up
    Working on becoming a member;)

  • I don’t know how I’d be surviving work-from-home/quarantine/gym closure/everything else without your channel. This workout is especially good for knocking out a case of the 2020 Blues. Thank you for everything you do!

  • That was pretty tough I probably could have pushed myself a bit more but at the same time if I had I might not have had the stamina to finish. I was wondering how often would you say would be good to maintain/improve a running practice? I’ve only been doing this for a few weeks and I still find that the day after a jog my calves are super sore, so I’ve only been jogging maybe 2 or 3 times a week and alternating with some yoga or pilates.

  • I just found out I need a partial knee replacement. The good news is, I have been reading that I will be able to return to running!!! I haven’t run in years due to a torn meniscus and subsequent surgery, arthritis and deterioration. Anyway, having scoliosis and poor form contributed to my initial injury. I look forward (today, my birthday) to next year returning to running with your programs and good form (crucial) advice. Thank you for your upbeat happy attitude!

  • I’m tired just watching this at work while I listen with headphones. Do you think I can never become a runner unless I do it consistently? I give it a go, then I give up, then I try again. I just want to jump in and do this one and I could and push myself, but I’ll probably end up with sore or injured feet or ankles. If I’m being honest, I think I like the idea of running more that I actually like running. I’m trying to talk myself into it basically because it’s outside my comfort zone. But then again, so was that stepper workout but I did it. Your thoughts?

  • Such a cool video, I am always confused about what the best speedwork workout is: Repetitions, Fartlek or structured ladder type run like this. This workout looks like it makes sense to me now to just to find a flat area to do this on as it is pretty hilly where I live. Holly you rock! Thanks

  • Thank you Pahla! Your videos have encouraged me to run even though I always believed I hated running. Now I love it and would like to get faster.

  • Too cold to run outside today… I picked this one because of the speed intervals.  It was nice to have you to motivate me to push it more.  Thanks!

  • Thanks so much for more info on this, I started doing most of this already from your last HIIT cardio Video, but this breaks it down much better, U sir Rock!

  • Hi, is it safe to just stop walking or running on the treadmill to lower your heart rate? I thought you were supposed to gradually walk it down to your lower heart rate to be safe. I’ve been told all my life you don’t just stop at your high rate or you may pass out. Thanks in advance.

  • Thank you so much for those encouraging words at run #6. So needed to hear your faith in me! It renewed my faith in me! I did keep pushing to maintain a new level of fast…for me. My body is getting stronger following your challenges and the bouncing of jogging…running doesn’t bother me as it once did. I can do it! Thanks for all you do for us!

  • Hi Pahla. Honestly, I was nervous to do this run, so I saved it until I figured that I had the guts to try it. I had the guts today and it was tough. But….I LOVED IT! I’ve been doing these jogging/running workouts with you for about 8 months. I do them once or twice a week. Each and every time, you motivate me to get it done. I got to minute 35 of this podcast and wanted to take it down to a brisk walk, but something in me said to just keep going and finish as strong as I could. When the timer beeped, my legs felt like jello and my lungs were working pretty hard, but I wouldn’t have traded that feeling, of accomplishment, for anything. Thank you for being the positive person that you are, and for making these workouts accessible to everyone here on YT:-).

  • Will this still be as affective as if I were running on an incline? Like will I still be able to get toned legs without the treadmill?

  • Not really a runner but am someone who is recovering from a torn rotator cuff injury. I actually liked this workout since there were no crazy arm movements lol. Plus I realized my running and endurance skills are actually pretty good. Definitely had a sweat going and out of my comfort zone. Thanks for another good one:)

  • Thank you so much for doing this!!! I “ran along with you” this morning and it was fantastic! Really felt like I had a coach with me. Thank you thank you thank you!

  • This is a fantastic workout. It is remarkable that Pahla is able to talk rationally while doing such strenuous exercise. It is also remarkable that Pahla was setting personal records at age 47 after eleven years of running. (Wait till she turns 50 and absolutely rocks in that age group!)

  • These workout videos are honestly the best, especially now that we are all in quarantine! A lot of the gyms are closed and a lot of people don’t have treadmills at home, so these videos have really been a lifesaver for me and they motivate me to be a better runner!! Thank you for working hard on these videos for us!

  • Absolutely love Hiit on the treadmill, keeps it exciting. Love the combo with the floor exercises so the whole body is getting work.

  • Done and I loved it. I thought it would be hard for me but I got through it till 35 min and the last 5 min brisk walking ���� more walking / running workouts please

  • Hi Coach Holly, i am 61 years years old man from Singapore. Starting to pick up jogging. I started 20 days ago, on 1.6Km. Now i doing 8Km for 1.5 Hrs. I would like to improve on my timing. Came across your video, and i dont understand how to apply the perceived effort. Please advise is there a guide on 4/10, 5/10 perceived effort. Thanks.

  • Can i contribute my two cents advice absolutely free yes from my own experiences i used to run thru my HIPS the same like you do so i had to remember to use my KNEES as well and the run look different not yoo much siwing likr branches of the tree so the run a LOT easier. your hips moving all the time whail the knee is strait it is the same like whrn we walking use your knee then you gonna look professional runner other ways you look lovely girl i like you and the landscape as well (it is not critic no need to just been honest why i west time clicking 10000 letters? hope you get it)

  • My knee decided to act putzy today, so I couldn’t fully follow along like I usually can. I did a lot of fast walking and barely jogging. By the end, my knee felt better. It hasn’t bothered me on any of your running videos so this took me by surprise. But I will try it again on another day and hope my knee cooperates!

  • This is the third time I have done this workout since our state’s Stay At Home order. I have done it once a week. I am getting speedier! Loved this workout. Do one of your workouts six days a week. Thanks so much, Pahla!

  • really enjoyed my two workouts with you around the bay, takes me back to my trip to SF a few years ago, with lockdown on in UK it’s great to feel I’m getting to see the US again. thanks

  • Whew!!! Hard but absolutely wonderful speed training!!! Thanks to your presence with clear instructions, I was able to log string 4.3 miles this morning! Thanks so much, coach Holly��❤️��‍♂️��‍♀️

  • Thank you for the workout. I think it would be better if there was different music and maybe a bit more chatting during the run. Thank you!

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    For the first 250 people who purchase Sprint 2.0, I’m also hooking you up with a copy of our brand new TeamLiveLean.com 30 day Fat Melting Power Sets resistance training program.

  • I love running with you Pahla B! You’re so motivating! I love the way you push me out of my comfort zone but encourage me through it. Thanks! This felt great!

  • Excellent as always….but one thing though Brad, u need to have a serious conversation with your parents and ask them for the truth about your age..38?!?!?! really?! Maybe 28 30 but not 38 bro…..just kidding. Thanks for keeping us educated, healthy and strong.

  • Good workout Pahla. The speed interval was great. It took 3 intervals to get my breathing & body motions under control. At the end of the speed interval, I had little puddles of sweat on the floor. This is a good training workout to increase my endurance and speed. The reason I run is to cross train. I know doing 1 form of exercise can make my body “lazy” and I get bored. I also know that if I constantly change my workout between walking, jogging, running, steps, stability balls, resistant bands, kettlebells, dumb bells, medicine ball, weighted bar, bodyweight, HIIT, barre, pilate and wall (still not crazy about yoga), my body will stay “alert”. That’s one of the reasons I love your workouts and do them the most (90%). You’re my favorite! Thank you for your hard work and time Pahla!

  • I just love your running workouts and the positive coaching and practical advice you give in them! Honestly I just found you here on YT, but you will be a part of my winter running to stay ready for spring when I can get back to outdoors!!

  • This was intense!!! And IAM not a bigginer my hamstrings where getting tired! I thought I was not going to make it till the end but then I pushed my self to complete it.Thnks Pahla ������

  • Very nice video but I gotta subtract two stars for ad interruption during the middle of running.. Insert them during breaks if you absolutely must. Esp for running vids

  • Just graduated to this video after doing one of your 30 second running interval workouts for a bit. Loved it! A good push, but not too much. I am 52 and love your videos!

  • I really enjoyed this one. I wasn’t able to give it my all because I pulled a muscle over the weekend, but I did finish. I will definitely try this one again.

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  • Great training video. I don’t have the time due to my schedule to run with anyone.. this is a great alternative❤️ Would you guys consider making various pace videos?

  • I just tried the 20 minute speed workout today (did it twice as I needed to get in 4 miles) on the treadmill, so I am excited to do this one as well. Do you have any for hill workouts?

  • I was so happy to see how fast my intervals were compared to the last time. Like you said, the way to get faster is to practice getting faster.

    You also talked about choosing what you want to get better at first be it speed or distance. I’ll be leaving for the military in a month and it seems I have to be able to do them both at the same time. How would you suggest practicing for both simultaneously in an effective way?

    Thanks as always!

  • Just started doing speed workouts again and I have definitely lost fitness from lack of running. Even though my weight is lower than it’s been in a while and I have been working out consistently, I feel like I need to continue speed workouts every other weeks!

  • Your workout series helps me to workout better and more consistently. Thankyou for taking it slow but making it effective at the same time

  • LOVED this!! My found that I could up my speed in the second and last intervals versus the first one!! And got a great sweat too, thank you, thank you for this!! Excited to check out your app ����

  • This is what I’ve been waiting for!!! I’ll follow along this training first thing tomorrow morning. Thanks so much, coach Holly������