I enjoyed my combo workout at the gym so much today that I thought I would share it with you!  You can choose one for a quick and effective workout, combine them with routines of your own, or do it all and see how ya feel!

Hills and Speed Drills 4 Miler Workout

Distance in miles

Speed


Incline

0.0 – 0.25 warm up (4.0-6.0 jog) 1.5
0.25 – 0.50 7.0 2.5
0.50 – 0.75 7.5 3.0
0.75 – 1.0 8.0 1.5
1.25 – 1.5 7.5 1.5
1.50 – 1.75 7.5 3.5
1.75 – 2.0 8.0 1.5
2.0 – 2.25 7.5 1.5
2.25 – 2.50 7.5 4.0
2.50 – 2.75 8.0 1.5
2.75 – 3.0 7.5 1.5
3.0 – 3.25 7.5 4.0
3.25 – 3.50 8.0 1.5
3.50 – 3.75 7.5 1.5
3.75 – 4.0 Cool down (7.0 – walk) 1.0

I was a sweaty mess after this…I hit up the weights and did the following repeating for a total of 3 times:

  • Squats with barbell – x15 + 5 low pulses at end
  • Lunges with barbell – x15/leg
  • Calf raises with barbell – x15

I was feeling motivated to get a swim in so I got in my suit and jumped in the pool:

Quick N’ Clean 1000 m Swim

  • Freestyle swim increasing speed each lap – 250 m
  • Sprint 1 lap, cool down 1/2 lap – 250 m
  • Sprint 1/2 lab, cool down 1/2 lap – 300 m
  • Pull buoy swim – 100 m
  • Legs only with kickboard – 100 m

I should have thrown in some bike for a mini-tri…next time! Smile

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