3 by 10 run (ADVANCED)

Ok here’s one for the super gym-goers who want a real kick butt treadmill run. I've tried this run a couple of times this past week and it really is AWESOME. This is a 30 minute run broken into 3 ten minute sections (endurance, hills, speed). Trust me, you will be TIRED when you're done (that's why you get a 3 minute cool down at the end!).

Safety note! You must have expert use of the treadmill incline and speed buttons to adjust them quickly in order to try this run. You also will need to know and note your own moderate, fast run, and sprint paces before you start. Your sprint should be a pace you can hold for 30-60 seconds (or as if running away from someone!). For me, I’m 5’3 and my paces are 6.5 / 7.5 / 9.0, for your reference. So here we go!

Time to Complete: 33 minutes (including warm up/cool down)
You will Need: Treadmill with adjustable speed and incline
Pre-Requisite: 1) Expert use of the treadmill, 2) A note (mental or written) of your own moderate, fast run, and sprint paces, as well as your desired incline on the treadmill.

SECTION 1: "Steady as you go"
Minutes 0:00 – 3:00: Warm up with a WALK (recommend 3.5-4.0 mph)
Minutes 3:00 – 9:00: 6 minutes RUN at moderate pace
Minutes 9:00-10:00: Transition / WALK at 3.5-4.0 mph

SECTION 2: Head for the Hills [Hint: You’ll repeat the same walk/run cycle 3 times]
Minutes 10:00-11:00: Set the Incline at 4.0 and for 1 minute keep the same WALK pace
Minutes 11:00-13:00: Increase speed to your moderate pace RUN (or slightly slower) for 2 min
Minutes 13:00-14:00: Slow down and WALK for 1 minute
Minutes 14:00-16:00: Increase speed to your moderate pace RUN (or slightly slower) for 2 min
Minutes 16:00-17:00: Slow down and WALK for 1 minute
Minutes 17:00-19:00: Increase speed to your moderate pace RUN (or slightly slower) for 2 min
Minutes 19:00-20:00: Transition / Decline to 0.0 and WALK at 3.5-4.0 mph

SECTION 3: Faster, Faster, Faster! [Hint: You’ll repeat the same interval run cycle 3 times]
Minutes 20:00-21:15: RUN at your moderate pace for 1 minute 15 seconds
Minutes 21:15-22:00: RUN at your fast run pace for 45 seconds
Minutes 22:00-22:30: RUN at your sprint pace for 30 seconds
Minutes 22:30-23:00: Slow down and WALK (3.5-4.0 mph) for 30 seconds
Minutes 23:00-24:15: RUN at your moderate pace for 1 minute 15 seconds
Minutes 24:15-25:00: RUN at your fast run pace for 45 seconds
Minutes 25:00-25:30: RUN at your sprint pace for 30 seconds
Minutes 25:30-26:00: Slow down and WALK (3.5-4.0 mph) for 30 seconds
Minutes 26:00-27:15: RUN at your moderate pace for 1 minute 15 seconds
Minutes 27:15-28:00: RUN at your fast run pace for 45 seconds
Minutes 28:00-28:30: RUN at your sprint pace for 30 seconds
Minutes 28:30-29:00: Slow down and WALK (3.5-4.0 mph) for 30 seconds
Minutes 29:00-30:00: Finish off with a RUN at your moderate pace for 1 minute

COOL DOWN (Breathe!!):
Minutes 30:00-32:00: Cool down with a WALK at 3.0-3.5 mph for 2 minutes
Minutes 32:00-33:00: Stretch!

Congratulations - you just kicked your own butt!