My current workout routine consists solely of pounding the rotating rubber. I am doing this 4 to 5 times per week.
I am a big guy so I cannot run for 30 minutes straight right now. I will get to that point but, for now, I am alternating between running and walking at a quick pace. I do 30 minutes straight without stopping though. I learned this technique by borrowing some ideas from the Couch Potato to 5k plan.
Here is what it looks like.
2% incline
5 minutes of running at 5 mph – 5 min
5 minutes of running at 4.5 mph – 10 min
2.5 minutes of walking at 3.3 mph – 12.5 min
2.5 minutes of running at 4.5 mph – 15 min
2.5 minutes of walking at 3.3 mph – 17.5 min
2.5 minutes of runningat 4.5 mph – 20 min
2.5 minutes of walking at 3.3 mph – 22.5 min
2.5 minutes of runningat 4.5 mph – 25 min
2.5 minutes of walking at 3.3 mph – 27.5 min
2.5 minutes of running at 4.5 mph – 30 min
This is what helps me get through a 30 minute routine. I typically burn around 300 calories this way. Sometime I will up the incline or do another trade a walking stretch for another running one to increase the calories burned. I hope to up my game on a weekly basis so that I can increase the amount of calories burned.
Whatever you do is more than what you were doing before! 🙂 keep it up!
Good plan. I can only run for 30 seconds 🙂
I actually did 20 full mins at 4 mph this afternoon. That was tough.
Good job!!