Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!
Treadmill Pace Charts for Each Level HERE
Warm-Up:
- Dynamic Stretches
- 5:00-minute Walk:
- Rising Stars: 2.0–3.5 MPH
- Shining Striders: 3.5–4.0 MPH
- Extraordinary Elites: 4.0–4.5 MPH
- 5:00-minute Conversation Pace:
- Rising Stars: 3.5–5.0 MPH
- Shining Striders: 5.0–6.0 MPH
- Extraordinary Elites: 5.5–6.5 MPH
Main Set:
- 5 Sets of Strides:
- Push for :20 seconds:
- Rising Stars: 5.0–6.5 MPH
- Shining Striders: 6.0–7.5 MPH
- Extraordinary Elites: 8.0–9.5 MPH
- Recover for :40 seconds:
- Rising Stars: 2.0-3.0 MPH
- Shining Striders: 2.0–3.5 MPH
- Extraordinary Elites: 2.0-3.5 MPH MPH
- 3:00-minute Conversation Pace:
- Rising Stars: 3.5–5.0 MPH
- Shining Striders: 5.0–6.0 MPH
- Extraordinary Elites: 6.0–7.0 MPH
Workout: Complete 2 Sets of the Following Intervals
- 2:00 minutes at 400m pacing:
- Rising Stars: 5.5–6.0 MPH
- Shining Striders: 6.5–7.5 MPH
- Extraordinary Elites: 8.0–9.0 MPH
- Recovery for :30 seconds: 2.0–4.5 MPH for all levels
- 3:00 minutes at 600m pacing:
- Rising Stars: 5.0–5.5 MPH
- Shining Striders: 6.0–7.0 MPH
- Extraordinary Elites: 7.5–8.5 MPH
- Recovery for 1:00 minute: 2.0–4.5 MPH for all levels
- 4:00 minutes at 800m pacing:
- Rising Stars: 4.8–5.3 MPH
- Shining Striders: 5.5–6.5 MPH
- Extraordinary Elites: 6.5–7.5 MPH
- Recovery for 1:30 minutes: 2.0–4.5 MPH for all levels
- 5:00 minutes at 1000m pacing:
- Rising Stars: 4.5–5.0 MPH
- Shining Striders: 5.0–6.0 MPH
- Extraordinary Elites: 6.0–7.0 MPH
- Recovery for 2:00 minutes: 2.0–4.5 MPH for all levels
Final Push:
- 1:00-minute Sprint Push:
- Rising Stars: 6.0–7.0 MPH
- Shining Striders: 7.0–8.5 MPH
- Extraordinary Elites: 8.5–10.0+ MPH
Cooldown:
- 3:00-minute Walk:
- Rising Stars: 2.0–3.5 MPH
- Shining Striders: 3.5–4.0 MPH
- Extraordinary Elites: 4.0–4.5 MPH
- Static Stretches
