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Runervals 3.0 - Cheetah Fast!

45 Minutes of Speed and Strength Work

Order at Spinervals.com 2002
45 Minutes
Instructional Workout
Available on DVD

This is one of a series of seven treadmill workouts to help you get the most out of your indoor running. It is evident that Coach Troy has been meeting the needs of athletes, after being a professional triathlete himself, for well over a decade. In this interval session you will be led through speed and strength work consisting of tempo running, two pyramid sets, and building repetitions. Like most of the workouts in this series, the difficulty rating is appropriately ranked a "9" on the 1-10 scale. After a short warm-up (you may want to do a bit more on your own) you jump right into the work with four other very fit runners that include: Amanda Gillam, triathlete and personal trainer; Greg Cunningham, triathlete and triathlon academy coach; Joanna Zeiger, US Olympic triathlete; and Kristen Till, sales rep and runner.

Like all Runerval workouts, in the lower right hand corner of the screen is where you will see the current speed and percent incline of the treadmill (changes from an established base pace). In the lower left hand corner you will see the remaining time left in the workout. In the upper left corner you will see a perceived effort bar graph from 60% to 100% that adjusts as the tempo and exertion change between sets. Perceived effort can be noted even more if you have a heart rate monitor in use during these sessions. All these cues may sound like a lot of information on the screen, yet each element is helpful and keeps you on track as the workout progresses. Coach Troy gives ample cues so you know what to expect and prompts you to "roll into" each change as the music shifts tempo to match your running intensity. Be sure to have a water bottle and towel available as the sweat will be pouring as you go through these sets.

If you are driven, success oriented, and want to put in some hard work to reach your goals, then take to your treadmill (or elliptical) and let this DVD, and others in this series, lead the way. To place an order, and start becoming more focused in your treadmill workouts, visit Spinervals.com where for a short time the VHS versions of the first three in the series are half price. In closing Coach Troy states: "Thank you for joining me in this Runervals treadmill workout. Doing this type of interval session once or twice each week as part of your normal training schedule will do wonders for your strength and speed in preparing you for the 5k, 10k, and even the marathon."

Brief notes on each workout in this series:
     1.0- For the beginner, including 12 x 1 minute intervals.
     2.0- Tempo running with 4 sets of various intensity running.
     3.0- Two sets of Pyramid repeats to build speed and strength.
     4.0- 15 x hill repeats with increasing speed and elevation.
     5.0- 5 x 1 mile repeats with short rest in improve lactate threshold.
     6.0- Three workouts on this 90 minute DVD.
     7.0- Three, 30 Minute Speed Workouts Designed to Improve Speed & Form


· Instructional   · 2002   · Topics   · Treadmill Running