The Treadmill Brick: a RUN Set with Coach Mackenzie

Today's #workoutwednesday is brought to you by our Guest Coach of the Month, Mackenzie Madison. 

As she says, If you want to focus form yet increase strength during speeds and muscle activation for shorter intervals.. this RUN set is solid.
And yes, ideally you'll need ​access to a treadmill.. or adapt the rhythm of it to a track set.

​Treadmill Brick

WU 5 min increase speed

Repeat pattern for 4 miles or however long prescribed:

- 40 second hill effort @3.5-4.5% grade
Increase mph pace by .1 mph each time.
​Start at faster endurance pace.

- 1:20 recovery at 0% incline maintain mph

- 400m 1 mph faster than current pace increase.

- 1:20-30 recovery returning to previous interval hill speed.

The objective is to increase mph efforts and quick-paced recoveries -- always maintaining a 1 mph difference between hills and 400.

Example:
40 sec 3.5% hill @8 mph
1:20 recovery 0% @8 mph
400m @9 mph
1:20-30 recovery @8 mph
40 sec 3.5% hill @8.1 mph
1:20 recovery 0% @8.1 mph
400m @9.1 mph
1:20-30 @8.1 mph
40 sec3.5% hill @8.2 mph
1:20 sec recovery @8.2 mph
400m @9.2 mph
1:20-30 @8.2 mph
40 sec 3.5% hill @8.3 mph
1:20 recovery @8.3 mph
400m @9.3 mph
1:20-30 sec recovery @8.3 mph
Etc....

We like it.

Please feel free to reach out to Coach Mackenzie and introduce yourself..
​
Contact her at www.kenzmadison.com 
or directly at coach.kenzmadison@gmail.com ​
or find her here on instagram: @kenzmadison
or here on facebook: @kenzmadison

Happy training, everyone!