Treadmill training during cold weather at winter :)

Paskutinės savaitės puikiu oru bėgikų nedžiugino. Vidutinio intensyvumo treniruotes buvo galima daryti ir prie tokios -15 ir netgi -20 laipsnių šalčio, tačiau apie tempo arba intervalines treniruotes to pasakyti  negalima.
Niekada nebuvau didelis fanas sporto klubų bei bėgimo takelių, tačiau reikia rinktis geresnį/saugesnį variantą iš blogiausių. Sugalvojau kelis variantus treniruočių ant takelio, kurios nebūtų tokios nuobodžios ir duotų šiokios tokios naudos šiuo šaltuoju periodu.

Fartlek (speed game) - mano mėgstamiausia :)
1. Start with 5 minute warming-up -> easy or moderate heart rate. 
2. 2 minute tempo session -> hard heart rate. 
3. 1 minute easy recovery jogging -> easy heart rate. 
3. 3 minute tempo 
4. 2 minute easy recovery 
5. 4 minute tempo 
6. 3 minute easy recovery 
7. 5 minute tempo 
8. 3 minute easy recovery 
9. 4 minute tempo 
10. 2 minute recovery 
11. 3 minute tempo 
12. 1 minute recovery 
13. 2 minute tempo 
14. 5 minute easy cold down 

Overall 45 minute workout for speed session 

Hills workouts (Pyramid) 

1. 5 minute warming-up 

2. 1 minute 2% incline with moderate speed 

3. 1 minute 4% moderate 

4. 1 minute 6% moderate 

5. 1 minute 8% moderate 

6. 1 minute 10% moderate 

7. 1 minute 12% moderate 

8. 1 minute 10% moderate 

9. 1 minute 8% moderate 

10. 1 minute 6% moderate 

11. 1 minute 4% moderate 

12. 1 minute 2% moderate 

13. 5 minute 0% easy 

14. Repeat pyramid  (from 2. to 12.) one more time 

15 6 minute 0% cold down

Overall 40 minute workout

Progression hills: 

1. 5 minute warming-up 

2. 1 minute 2% incline moderate speed 

3. 1 minute 4% speed–2 => moderate + 0.5 km/h 

4. 1 minute 6% speed–3 => speed–2 + 0.5 km/h 

5. 1 minute 8% speed–4 => speed–3 + 0.5 km/h 

6. 1 minute 10% speed–5 => speed–4 + 0.5 km/h 

7. 1 minute 12% speed–6 => speed–5 + 0.5 km/h 

8. 1 minute 15% (maximum incline) speed–6 

9. 5 minute 0% easy jogging 

10. Repeat Progression hill workout 

11. 11 minute 0% cold down

0.5 km/h - you can change speed step in to bigger, if you are able to handle speed and incline till end of exercise. 

Overall 35 minute workout

Interval speed game: 

1. 5 minute warming-up 

2. 1 minute moderate speed - 10 km/h 

3. 1 minute tempo speed - 13 km/h 

4. 1 minute moderate speed - 10 km/h

5. 1 minute tempo speed - 13.5 km/h

6. 1 minute moderate speed - 10 km/h 

7. 1 minute tempo speed - 14 km/h 

8. 1 minute moderate speed - 10 km/h

9. 1 minute tempo speed - 14.5 km/h

10. 1 minute moderate speed - 10 km/h 

11. 1 minute tempo speed - 15 km/h 

12. 1 minute moderate speed - 10 km/h

13. 1 minute tempo speed - 15.5 km/h

14. 1 minute moderate speed - 10 km/h 

15. 1 minute tempo speed - 16 km/h 

16. 1 minute moderate speed - 10 km/h

17. 1 minute tempo speed - 16.5 km/h

18. 1 minute moderate speed - 10 km/h 

19. 1 minute tempo speed - 17 km/h 

20. 1 minute moderate speed - 10 km/h

21. 1 minute tempo speed - 16.5 km/h

22. 1 minute moderate speed - 10 km/h 

23. 1 minute tempo speed - 16 km/h 

24. 1 minute moderate speed - 10 km/h

25. 1 minute tempo speed - 15.5 km/h

26. 1 minute moderate speed - 10 km/h 

27. 1 minute tempo speed - 15 km/h 

28. 1 minute moderate speed - 10 km/h

29. 1 minute tempo speed - 14.5 km/h

30. 1 minute moderate speed - 10 km/h 

31. 1 minute tempo speed - 14 km/h 

32. 1 minute moderate speed - 10 km/h

33. 1 minute tempo speed - 13.5 km/h

34. 1 minute moderate speed - 10 km/h 

35. 1 minute tempo speed - 13 km/h 

36. 10 minute 10 km/h cold down

0.5 km/h - you can change speed step in to bigger, if you are able to handle this speed till end of exercise. 

Overall ~ 50 minute workout