Time to sprint

I’ve been running a lot on the treadmill since its gotten colder out, but after running outside so much I immediately get bored when I run indoors. So I’m not one of those people that can do long distances on the treadmill. I normally stick to intervals because it breaks up the workout and goes a lot faster. Plus, sprinting can be fun! These are the intervals I’ve been doing lately. To mix it up I’ll usually do one of each set if I get bored doing the same one multiple times.

45 Minute Minka Kelly Workout (I found this in an interview she did and, let’s face it, I don’t think anyone would turn down a chance to look like her)

  • 1 minute 5
  • 1 minute 5.5
  • 1 minute 6
  • 1 minute 6.5
  • 1 minute 7
  • 1 minute 7.5
  • 1 minute 8
  • 2 minute 4.5
  • Repeat 5 times

Shorter Interval Bursts 

  • 1 ½ minutes 6.5
  • 30 seconds 8.5
  • 1 ½ minutes 6
  • 30 seconds 8
  • 1 ½ minutes 7
  • 30 seconds 9
  • 1 ½ minutes 6
  • 30 seconds 8
  • 1 ½ minutes 6.5
  • 30 seconds 8.5
  • Repeat 2-3 times

Gradual Increase

  • 2 minutes 6
  • 1 minutes 6.5
  • 1 minute 7
  • 1 minute 7.5
  • 1 minute 8
  • 1 minute 8.5
  • 1 minute 9
  • 2 minute 4.5
  • Repeat 2-3 times

To help get yourself ready for this intense workout (or to recover after), drink this:

Banana Protein Smoothie

  • 1 frozen banana (tip: peel the banana before you freeze it. its super hard to get the peel off once its frozen and by the time you wait for it to defrost then it defeats the point of freezing it in the first place)
  • 1 tbsp peanut butter (or other nut butter if you have it)
  • ½ cup almond milk
  • 1 tbsp flaxseed
  • If I had some, I’d put a scoop of chocolate whey protein powder in it too

Blend together and drink immediately. The frozen banana makes it feel like ice cream.

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