{"id":6479,"date":"2011-01-01T21:50:27","date_gmt":"2011-01-01T21:50:27","guid":{"rendered":"https:\/\/www.chimesdesign.com\/sketchbook\/?p=6479"},"modified":"2024-08-03T22:09:55","modified_gmt":"2024-08-03T22:09:55","slug":"rockin-speed-interval-treadmill-workout","status":"publish","type":"post","link":"https:\/\/www.chimesdesign.com\/sketchbook\/2011\/01\/01\/rockin-speed-interval-treadmill-workout\/","title":{"rendered":"Rockin’ Speed Interval Treadmill Workout"},"content":{"rendered":"\t\t
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It\u2019s that time of year that everybody is magically all of a sudden concerned with their health and fitness: January!<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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I\u2019m not immune to this trend, but I prefer to exercise outdoors, but January is COLD! Enter the dreaded treadmill.<\/div>
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Did I mention that I HATE TREADMILLS? I would rather be out in the -10\u00b0F weather (done that) with ice pellets hitting me in the face (done that too). However, treadmills are great for working out SAFELY (read: warm and free of ice pelting your face) when it\u2019s cold outside. And they let you control speed and incline. Plus, pushing an incline or speed button every quarter mile can keep boredom at bay!<\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Did you know that interval training is good to help you speed up your pace?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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At least that\u2019s what Runner\u2019s <\/a>World<\/a> <\/i>says. So I did an interval workout today and I\u2019m sharing it with you in case you might want to try it out. You don\u2019t have to go my pace or even run at all\u2014you can even walk this workout. Do what you\u2019re comfortable doing! As always, I\u2019m not an expert, just a person who likes to keep their body moving.<\/i><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Rockin' Speed Interval Workout<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t<\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t<\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Time (minutes)<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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0:00\u20133:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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3:00\u20134:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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4:00\u20135:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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5:00\u20137:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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7:00\u20138:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8:00\u201311:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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11:00\u201312:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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12:00\u201316:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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16:00\u201317:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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17:00\u201322:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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22:00\u201325:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Speed <\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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6.5 MPH<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8.5\u00a0MPH<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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6.5 MPH<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8.5\u00a0MPH<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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6.5 MPH<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8.5\u00a0MPH<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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6.5 MPH<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8.5\u00a0MPH<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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6.5 MPH<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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8.5\u00a0MPH<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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6.5 MPH<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Notes<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Warmup<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u2013<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Cooldown<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\n\t\t\t\t<\/i>\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t
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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\tHealth and Fitness Disclaimer\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\tThis article may provide information related to exercise, fitness, diet, and\/or nutrition and is intended for your personal use and for informational purposes only. You should consult with a physician before beginning any exercise, fitness, diet, and\/or nutrition routine, especially if you are pregnant and\/or have any pre-existing health conditions. Nothing contained in this article or on this website should be considered as medical advice or diagnosis. Your use of this information found on this website is solely at your own risk.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"chimes\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Got the need for speed? Amp up your pace with this quick treadmill workout. <\/p>\n","protected":false},"author":1,"featured_media":6487,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[160],"tags":[159,161],"class_list":["post-6479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life","tag-running","tag-workout"],"jetpack-related-posts":[{"id":6492,"url":"https:\/\/www.chimesdesign.com\/sketchbook\/2011\/02\/03\/distance-treadmill-workout\/","url_meta":{"origin":6479,"position":0},"title":"Distance Treadmill Workout","author":"chimes","date":"February 3, 2011","format":false,"excerpt":"Looking for a classic pyramid interval workout? Here's one for an hour on a treadmill.","rel":"","context":"In "Life"","block_context":{"text":"Life","link":"https:\/\/www.chimesdesign.com\/sketchbook\/category\/life\/"},"img":{"alt_text":"A person running on a treadmill with words that say Distance Interval treadmill workout","src":"https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2011\/01\/pexels-magda-ehlers-4065512.jpg?fit=1200%2C715&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2011\/01\/pexels-magda-ehlers-4065512.jpg?fit=1200%2C715&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2011\/01\/pexels-magda-ehlers-4065512.jpg?fit=1200%2C715&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2011\/01\/pexels-magda-ehlers-4065512.jpg?fit=1200%2C715&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2011\/01\/pexels-magda-ehlers-4065512.jpg?fit=1200%2C715&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6453,"url":"https:\/\/www.chimesdesign.com\/sketchbook\/2014\/08\/02\/walk-it-out-with-weights\/","url_meta":{"origin":6479,"position":1},"title":"Walk it Out with Weights","author":"chimes","date":"August 2, 2014","format":false,"excerpt":"Looking for a fun and flexible workout to mix up your walking routine? Try this!","rel":"","context":"In "Life"","block_context":{"text":"Life","link":"https:\/\/www.chimesdesign.com\/sketchbook\/category\/life\/"},"img":{"alt_text":"Walk it out with weights \u00a0\u2014 image is a repeat of the text in the post.","src":"https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2014\/08\/walkitout2.jpg?fit=550%2C550&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2014\/08\/walkitout2.jpg?fit=550%2C550&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2014\/08\/walkitout2.jpg?fit=550%2C550&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":6361,"url":"https:\/\/www.chimesdesign.com\/sketchbook\/2009\/09\/27\/i-won-a-5k-today\/","url_meta":{"origin":6479,"position":2},"title":"I won a 5K today!","author":"chimes","date":"September 27, 2009","format":false,"excerpt":"Unexpected 5K win! Okay, not quite a record-breaker, but I snagged first in my age group and sixth overall. Who knew I had this in me?","rel":"","context":"In "Life"","block_context":{"text":"Life","link":"https:\/\/www.chimesdesign.com\/sketchbook\/category\/life\/"},"img":{"alt_text":"a white person wearing a headband, large sunglasses, and a tank top looking down at the camera on a hot sunny day","src":"https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2009\/09\/b1b9053612bc11e3b72422000aa821e3_7.jpg?fit=612%2C612&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2009\/09\/b1b9053612bc11e3b72422000aa821e3_7.jpg?fit=612%2C612&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.chimesdesign.com\/sketchbook\/wp-content\/uploads\/2009\/09\/b1b9053612bc11e3b72422000aa821e3_7.jpg?fit=612%2C612&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":6300,"url":"https:\/\/www.chimesdesign.com\/sketchbook\/2016\/07\/24\/recipe-post-template\/","url_meta":{"origin":6479,"position":3},"title":"Lemon Ice Cream","author":"chimes","date":"July 24, 2016","format":false,"excerpt":"Craving a cool and creamy treat? Beat the heat with this homemade lemon ice cream. 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