Workout Stolen from Runners World.

Forgive me for putting this on my blog (err.... maybe you may find it useful), but I am in the middle of purging my apartment of all the clutter since Kyle and I are moving into a house next month and let me tell you ... I am a pack rat.  The things I am stumbling across make you cock your head to the side and ask "why do i have this?!" YIKES. 

I want this for (I don't really know why) and I am sure Kyle does not want to pack pulled out magazines pages so I am typing up key points of treadmill running workout tips from Runners World.  Granted - I have not done any of these yet ... but I do plan on it since they're made for beginners and my lazy butt is a beginner again!  AND I want a point of reference.

Pace Boosting
warm up for 6 minutes by alternating 30 seconds jogging & walking.  Increase speed - walk 30 seconds run 30 seconds. Continue the 30/30 ratio. Increase speed with each run segment

Fast workouts
Jog 3 minutes. Increase speed, run for 2 minutes. Walk 30 seconds. Repeat, increase run part to 3 minutes. Walk 30 seconds. Repeat....

Distance Run
increase speed till running comfortably. run 2 minutes, walk 1. Repeat 2:1 ratio 3 times. then bump up the ratio to 3:1 repeat 3 times. end run with 2 more 2:1 segments and then 1:1

Hills
gradually increase speed until you're at an easy run pace. run for 3 minutes. raise incline to 2% for 1 minute then to 4% for 1 minute. Lower incline and rest for 1 minute then raise to 4% and run for 2 minutes. alternate running 2 minutes at an incline with 1 minute on the flat for as long as you can.


....and as i typed these up i think i should totally incorporate them into my workouts once the snow goes away and i get out of the apartment to run on the treadmill .... maybe tomorrow