My Fitness History + A Treadmill Workout for You

Did you know that writing a second blog entry is way more scary than writing a first one?

Last time I wrote with no expectations or pressure whatsoever. It was just an idea we were tossing around in the office. Now there are people reading it! Now my face is on giant screens around the Club for all to see! I feel like a celebrity! I’m having delusions of grandeur!

Bear with me, please; this will only last until the next time I embarrass myself publicly. Which could be any moment (and likely will be so keep your eyes peeled).

For the sake of full disclosure as we embark on this adventure together, it is probably best that I tell you a bit about my personal history with exercise.

Let’s just get this out in the open: said history is spotty.

In my twenty-something years, I’ve run the gamut of fitness levels. I’ve been very out of shape to the point where running any distance would have been extremely difficult. I’ve been in pretty good shape, running regularly and working out like it was my job. Now? Now I’m somewhere in the middle, often torn between the desire to watch hours of Netflix and the desire to get out and get moving. I am trying to embrace the importance of balance (and binge watching).

The issue for me is, and always has been, consistency.

Luckily, I have a few forces in my life conspiring to keep me honest this time around. For one, I’m writing this blog. If I up and disappear in two weeks time and never run the Disney Princess Half, chances are that someone will notice (my mom, at least, is still reading this. Hi Mom!). For another, I work in the most amazing exercise facility around! There are so many opportunities for me to get exercise in so many ways at RVC. But, I’m ashamed to admit, sometimes even that isn’t enough to keep me going because, well, Netflix can be really enticing!

Which is why I have a secret weapon. Her name is Jen Karr.

I’ve actually worked with a number of trainers during my tenure at RVC and all of them have been wonderful in their own ways. For training for a long race, I knew it had to be JK. This is a woman who not only knows her stuff, but pushes me, keeps me honest, ignores my whining, and recently offered to bring me a tutu to train in. (I think she was hoping the tutu would help to cut back the whining. A brilliant ploy. We’ll see.) JK and I do strength training and cardio, working hard to get my body ready for 13.1 miles. She even gives me homework!

40-minute treadmill workout

So, without further ado, I’m going to share with you an awesome workout JK devised for me to do on my own to help me get back into running. It’s only forty minutes and perfect for someone just starting to run or returning after a long hiatus. Speeds can be adjusted to suit you if they feel like they’re too much or too little.

5 Minute Warm-up Walk: incline 5.0, speed 3.2
5 Minute Run: incline 1.0, speed 5.0
5 Minute Walk: incline 7.0, speed 3.5
10 Minute Run: incline 2.0, speed 5.5
5 Minute Walk: incline 8.0, speed 3.2
10 Minute Run: incline 1.0, speed 5.5
5 Minute Cooldown: incline 3.0, speed 3.0

Give it a try and then let me know how it went! I’ll see you on the treadmill.

The best part of your day

Now is the time to focus on your health and fitness.

What our members say

 Jennifer Packard
Jennifer Packard

Whether you’re just starting out, trying to get back into a routine, or are feeling frustrated with your current regimen: Your fitness journey is your own. Don’t compare yourself to anyone else.

 Terry Hall
Terry Hall

‘Can’t’ is no longer in my vocabulary, and I have a sense of pride in my ability to work toward a goal and not only achieve it, but often exceed it.