PROGRAM BANDA ALERGARE

HOW HARD DO I WORK?

Easy: a pace or incline you could do for an extended period of time; easy to
talk, easy to breathe only through your nose and sweat isnt coming so
quickly.
Moderate: a pace or incline that feels like work; talking is starting to get a
bit tougher and youre breaking a sweat.
Hard: a pace or incline that definitely feels strenuous; talking is difficult
and you need to breathe through both your nose and mouth. Youre
definitely sweating!
Breathless: a pace or incline that cannot be sustained for much more than
a minute at a time; talking is impossible and youre going to need a towel
handy!
ROUTINE 1:
I N T E R VA L A C T I C I N T E R VA L R U N
Find an incline of 0-1
1 minute easy pace to warm up (walk or run)
2 minutes moderate to hard pace to finish warm up
1 minute 6 mph moderate run
1 minute 7 mph hard run
1 minute 8 mph extra-hard run
Repeat set of 6-7-8 three more times
ROUTINE 2:
S L O W- G R O W I N G E N D U R A N C E R U N
Find an incline of 0-1
1 minute easy pace to warm up (walk or run)
Every two minutes, increase your speed by .5 mph until you hit 15 minutes.
Note: In our test run, we went from 6.0 all the way to 9.0, but do what
works best for you!
ROUTINE 3:
FA S T- T R A C K T I M E T R I A L R U N
Find an incline of 0-1
1 minute easy pace to warm up (walk or run)
3 minutes running at a moderate to hard pace
3 minutes running at a hard to extra-hard pace
1 minute easy pace to recover
0.10 mile time trials Look at your distance on the treadmill. In your
head, add 0.10 to your current distance. This new number is your goal. Set
a timer on your watch or phone and when you are ready, press start,
sprinting at a breathless pace until you reach the the new distance you
calculated. Recover for 30 seconds to one full minute, and repeat until you

hit the 15 minute mark, each time trying to beat your last speed. Our
favorite when were feeling like a challenge!
ROUTINE 4:
INCLINE UP! RUN
Find an incline of 0-1
1 minute easy to moderate pace to warm up
1 minute moderate to hard pace at a 3.0 incline to get excited
12 minutes (six sets) alternating between a 4.0 incline and 8.0 incline a
moderate to hard pace, one minute each (i.e. 6mph speed at 4.0 for one
minute, 6mph speed at 8.0 for one minute, repeat, and so on)
1 minute extra hard speed, lowering the incline all the way back down to 01. Your buns will love you.
ROUTINE 5:
15 X 15 RUN
Find an incline of 0-1
30 seconds easy pace to warm up
30 seconds hard to extra-hard pace
Deep breathRepeat 14 more times, 30 seconds at an easy recovery, 30
seconds at an extra-hard to breathless sprint. Or for the incline-hungry,
perform the exact same routine, yet adjust the incline back and forth
instead of the speed, maintaining a moderate to hard pace the entire time.
Say goodbye to that second cup of coffee this is the only energy boost
youll need!
No matter which routine you choose, remember that the best workouts are
also the smartest and safest. Listen to your body, and take the levels listed
in each of these treadmill workouts as a guideline for whats best for you.
If something doesnt feel right, scale back or stop. The ability to listen to
your body is a strength, not a weakness. Now thats how you make strides!

1. Rapid - 15 minute, "pe fuga"

Acest program e ideal pentru zilele cand nu poti sa stai mult la sala. Tot antrenamentul se va
desfasura intr-un interval de 15 minute, finalizat cu mers de voie.
1. Incepe cu o alergare usoara de 3 minute.
2. Continua cu o alergare alerta, timp de 2 minute, marind viteza suficient cat sa te simti
obosit spre final. Mergi pentru 30 de secunde.
3. Repeta inca o data pasul 2 (alergarea rapida si mersul).
4. Termina in forta! Prelungeste durata alergarii rapide cu 1 minut.
La final, relaxeaza-te, mergi de voie.

2. Alterneaza - de la mers lejer la alergat

1. Fa o incalzire de 6 minute, alternand 30 de secunde de jogging cu 30 de secunde de
mers lejer.
2. Mareste usor viteza si alearga rapid pentru 30 de secunde.
3. Dupa ce ai terminat de alergat, mergi de voie 30 de secunde.
4. Continua in acest fel cat de mult poti, crescand de fiecare data viteza la segmentul de
jogging.

3. Maraton
Programul "Maraton" presupune un pic de forma fizica si rezistenta la efort.
1. Incepe exercitiul cu o alergare de 2 minute la viteza medie spre mare, urmata de mers
rapid de 1 minut.
2. Repeta seria de trei ori, apoi mareste durata de alergare cu 1 minut, astfel incat sa alergi
cate trei minute in loc de doua.
3. Repeta ultima serie de 3 ori.
Poti incheia exercitiul cu doua serii de 2 minute de alergare cu 1 minut de mers si o serie cu 1
minut de alergare si 1 minut de mers.

4. Sus, mai sus si mai sus

Creste viteza gradual, pana esti intr-o alergare usoara.
1. Alearga trei minute, apoi inclina banda cu 2% si continua alergarea un minut.
2. Inclina din nou aparatul, de data aceasta la 4% si fa acelasi lucru.
3. Dupa expirarea timpului, coboara banda de alergare si odihneste-te cam un minut.
4. Revino la intervalul de alergare cu banda inclinata la 4% si executa astfel vreme de 2
minute.
5. Alterneaza alergarea la banda in unghi timp de 2 minute cu mersul rapid pe suprafata
plana, 1 minut.
Incheie seriile cu mers de voie.