5 DIFFERENT SESSIONS TO RUN ON THE TAPE
If you are tired of reaching the gym belt and always do the same training, it is because you do not know that there are many combinations that will help you change and get out of your usual routine. Do you want to know 5 of them?
1. Continuous trot
This training is the most usual in the tape: running at a continuous pace for a period of time.
You can do it in the following way:
- 5 minutes of heating, gradually increasing pulsations, until reaching a moderate intensity.
- 30-40 minutes maintaining the intensity (speed and slope).
- 5 minutes back to calm.
- (The times are indicative and depend on the level of the athlete)
To correctly perform this training on the treadmill, you must first find that intensity of exercise that you are not able to maintain more than a minute and we will work with it in the following way:
- Heating of 10 minutes to raise pulsations at a smooth pace.
- 1 minute of work at maximum intensity. (You can increase it by playing with both speed and slope)
- 2 minutes of recovery (jogging or walking, depending on level) do not stop at once.
- We make these changes about 6-8 repetitions.
- Return to calm (we lower pulsations)
3. Fartlek (changes of rhythm)
This routine is ideal for when we have little time to train.
- 10 minutes of warm-up, as always to raise our heart rate little by little.
- 20 minutes changing and combining speeds, times and inclination of the slope. If you are starting, I recommend that you take it ready and know what you are going to do at all times.
- 10 minutes jogging smooth.
It involves little by little moving from walking or jogging to continuous training. You must substitute the times of soft trot for a more intense trot and moderate for running, as you progress in your training weeks. There will come a time when you can perform 20 minutes with a moderate career and you can increase the time and intensity of training up to 40 min / 1 hour.
5. Legs and glutes
- For this, we will work with steep slopes.
- 5 minutes warming up fast.
- 20 minutes of work alternating periods of 1 and 3 minutes of work. In the periods of 1 minute, we will take the highest slope that we can and in the 3 we lower that% to recover, always maintaining the same speed (walking).
- 5 minutes of recovery.