HERE IS OUT TOP 4 SESSIONS.

PYRAMID

Set 1: steady pace 1 minute each at 4, 5 and then 6 percent incline

followed by 2-3 minutes recovery at 0 percent

Set 2: steady pace 1 minute each at 5, 6 and then 7 percent incline

2-3 minutes recovery at 0 percent

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline

2-3 minutes recovery at 0 percent

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline

2-3 minutes recovery at 0 percent

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline

2-3 minutes recovery @ flat jog

Your Paces and Speeds:

Easy Runs =

8:01 – 9:03 or 6.6 – 7.5 MPH

Steady State Run =

7:30 – 7:49 or 7.7 – 8 MPH

Speed Workout =

6:50 – 7:03 or 8.5 – 8.7 MPH

Recovery Jogs = 9:09 – 9:50 or 6.1 – 6.6 MPH

(PLEASE NOTE THESE SPEEDS CAN CHANGE DEPENDING ON ABILITY)

Instructions: Start the workout with a proper warm-up (10-30 minutes of easy running).
Then, increase the incline simultaneously with the speed — do not start your clock until
the treadmill hits the target incline and the speed has increased to steady state pace. End
the workout with a proper cool-down (10-30 minutes of easy running). I suggest four to
six sets the first week, then six to eight, then eight to 10.

MIX IT UP

Set 1: 4 minutes at easy run pace then

recovery jog pace for 2-minutes

Set 2: 4 minutes at steady state run pace then

recovery jog pace for 2-minutes

Set 3: 4 minutes at tempo run pace then

recovery jog pace for 2-minutes

Set 4: 4 minutes at tempo interval pace then

recovery jog pace for 2-minutes

Set 5: 4 minutes cruise interval pace then

recovery jog pace for 2-minutes

Your Paces and Speeds:

Easy Runs =

8:01 – 9:03 or 6.6 – 7.5 MPH

Steady State Run =

7:30 – 7:49 or 7.7 – 8 MPH

Tempo Run =

7:11 – 7:29 or 8. – 8.4 MPH

Tempo Time Intervals =

7:04 – 7:21 or 8.2 – 8.5 MPH

Cruise Intervals =

7:00 – 7:12 or 8.3 – 8.5 MPH

Recovery Jogs =

9:09 – 9:50 or 6.1 – 6.6 MPH

(PLEASE NOTE THESE SPEEDS CAN CHANGE DEPENDING ON ABILITY)

Instructions: Start the workout with a proper warm-up (10-30 minutes of easy running).
This is a great “time saver” workout where you get a great workout in a short amount of
time. Start with one set, but if you are training for a marathon, you may even do two
(though this will be quite tough). End the workout with a proper cool-down (10-30
minutes of easy running). The incline should remain at 1% throughout the workout.

FASTER & FASTER

400m at easy run pace then

400m at tempo run pace then

400m at speed workout pace then

3 minutes at recovery jog pace

Your Paces and Speeds:

Easy Runs =

8:01 – 9:03 or 6.6 – 7.5 MPH

Tempo Run =

7:11 – 7:29 or 8. – 8.4 MPH

Speed Workout =

6:50 – 7:03 or 8.5 – 8.7 MPH

Recovery Jogs =

9:09 – 9:50 or 6.1 – 6.6 MPH

(PLEASE NOTE THESE SPEEDS CAN CHANGE DEPENDING ON ABILITY)

Instructions: Start the workout with a proper warm-up (10-30 minutes of easy running).
Once you begin the faster running, do not start your clock until the treadmill hits the
target speed. Move from one speed to the next each minute then take three minutes
easy between sets. End the workout with a proper cool-down (10-30 minutes of easy
running). Start with 2 sets and build to 4 sets. The incline should remain at 1% throughout
the workout.

UPS & DOWNS

90 seconds at 6 percent grade at steady state pace then

1-minute at 0 percent grade at recovery jog pace then

1 minute at 7 percent grade at steady state pace then

2-minutes at 0 percent grade at recovery jog pace

Your Paces and Speeds:

Easy Runs =

8:01 – 9:03 or 6.6 – 7.5 MPH

Steady State Run =

7:30 – 7:49 or 7.7 – 8 MPH

Recovery Jogs =

9:09 – 9:50 or 6.1 – 6.6 MPH

(PLEASE NOTE THESE SPEEDS CAN CHANGE DEPENDING ON ABILITY)

Instructions: Start the workout with a proper warm-up (10-30 minutes of easy running).
Then, increase the incline simultaneously with the speed — do not start your clock until
the treadmill hits the target incline and the speed has increased to steady state pace. End
the workout with a proper cool-down (10-30 minutes of easy running). I suggest four to
six sets the first week, then six to eight, then eight to 10.
I guarantee that at the end of just one of workout (shown below) you will run faster
with less effort—free speed! Don't believe me? I challenge you to give it a try. The
workout is a session intended to stimulate the neuromuscular system. It's a version of
formwork, similar to strides and accelerations, but packing more punch.

This is not a typical running workout; but trust me—at least for one workout—so you
can see the effect for yourself.

Instructions for the Treadmill Workout

Warm-up
The total warm-up is 10 to 20 minutes. Begin the warm-up with a speed that keeps
you in Zone 1 (a very easy pace recovery-type speed) for five to 10 minutes, at 0
incline on the treadmill.

Treadmill Workout
Set Speed Elevation % Time Repeats

1 Zone 2 7.5 20 seconds 3-6

2 Zone 2 10 20 seconds 3-6

3 Zone 2 12.5 20 seconds 2-4

4 Zone 2 + 1.0 mph 0 Until heart rate exceeds Zone 3 1

Treamill Intervals
Slowly increase the speed to run in Zone 2 (faster than Zone 1, but still
conversational and aerobic) for a steady five to 10 minutes before the treadmill
intervals. Note the treadmill speed that allows you to comfortably run in Zone 2; this
is your Zone 2 speed for the rest of the workout.

For example, if your Zone 2 speed is 6.5 mph, you will do three to six repeats of 6.5
mph on a 7.5 percent incline, running for 20 seconds.

Rest Interval
After each and every run, get off of the treadmill, walk around and stretch before the
next run interval. Your rest interval is at least one minute and no more than two
minutes between all runs . Of course be cautious mounting and dismounting the
treadmill each time.

There is a lot of rest time, so there's no need to hurry back onto the treadmill; take
your time and be safe. Some treadmills shut off if you get off. If you have one of
these treadmills, you may have to just slow the speed down on the treadmill, reduce
the incline to 1 to 2 percent and walk for recovery. This is more of a hassle, but
unavoidable if your treadmill shuts off automatically.
Note: If you have problems getting on and off of a moving treadmill in a safe manner,
learn to do so properly before you do this workout.

During a rest interval, don't worry if your heart rate drops below Zone 1. This workout
is for form and neuromuscular effect. One of the biggest mistakes athletes make is to
continue running between the intervals, not allowing for full recovery. (The people
that can't walk for recovery are the same ones that must jog in place at each stop
light.)

Increased Incline Interval

After doing three to six sets at the initial speed and 7.5 percent incline, increase the
incline to 10 percent and run three to six repetitions of 20 seconds at the new incline.
Increase the incline one more time, running only two to four repeats.

Final Interval
The final run is at 0 incline and a full 1.0 mph faster than the starting Zone 2 speed.
Run at this speed until your heart rate reaches the high end of Zone 3 or the low end
of lactate threshold. For those without heart rate monitors, stop running when your
rating of perceived exertion becomes more labored than it did during the warm-up
set.

When running at this new speed, it should feel very easy, almost like running
downhill—and you're doing it faster than the warm-up at the beginning of the
workout. If it doesn't feel as I've described, you did something wrong—did you run
during your rest intervals?

Cool down
After the last run get off the treadmill, walk five to 10 minutes to cool down, stretch
and go home. Record the starting speed, ending speed and how the workout felt in
your journal.

So, did you get the gift of speed?