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| Old School |
From Memorial Day (May 28th) to Independence Day (July 4th), run at least 1 mile/day. 38 days of running!
Use hashtag #RWRunStreak when sharing with @runnersworld on twitter.
I couldn’t participate in the Holiday Streak as I was recovering from PF, but I’m ALL-IN for this.
Join me? Clothing optional.
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| Cooper streaking |
30 in 3 TREADMILL WORKOUT
To get your run streak started, try a fun treadmill workout (yes, treadmill and fun were used in the same sentence)!
This run forces you to perform short bursts of more intense running every 3 minutes while still getting in miles. A form of HIIT on the treadmill.
HIIT improves anaerobic function, fat burning, & cardio-respiratory fitness.
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Warm-up for 9 minutes or about 1 mile.
Add 2.0 mph to about a marathon pace effort for 30 seconds. I used 7.0 mph as my base (8:34/mile pace) and jumped up to 9.0 mph (6:40/mile pace) for the 30 seconds.
30 in 3
0-9 Warm-up
9:00 - Increase speed by 2.0 mph
9:30 - Decrease speed by 2.0 mph
12:00 – Add 2.0 mph
12:30 – Decrease speed
15:00 – Add 2.0 mph
15:30 – Decrease speed
18:00 – Add 2.0 mph
18:30 – Decrease speed
21:00 – Add 2.0 mph
21:30 – Decrease speed
24:00 – Add 2.0 mph
24:30 – Decrease speed
27:00 – Add 2.0 mph
27:30 – Decrease speed
30:00 – Add 2.0 mph
30:30 – Decrease speed
33:00 – Cool down
0-9 Warm-up
9:00 - Increase speed by 2.0 mph
9:30 - Decrease speed by 2.0 mph
12:00 – Add 2.0 mph
12:30 – Decrease speed
15:00 – Add 2.0 mph
15:30 – Decrease speed
18:00 – Add 2.0 mph
18:30 – Decrease speed
21:00 – Add 2.0 mph
21:30 – Decrease speed
24:00 – Add 2.0 mph
24:30 – Decrease speed
27:00 – Add 2.0 mph
27:30 – Decrease speed
30:00 – Add 2.0 mph
30:30 – Decrease speed
33:00 – Cool down
If you are a beginner, start at a comfortable pace (walking is okay) and jog for the 30 seconds.
This made my run fly by, and I plan to kick it up a notch next time as 2:30 minute recovery is plenty.
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I also recorded a vlog which will be posted soon. Here is a facial expression captured. Lovely.
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Have you ever gone run streaking?
What are your plans this extended weekend?
I am going to join up and do this run streak!! And am definitely going to try out that treadmill workout soon. It will be challenging for me with 7.0 as my recovery but I think I can do it. I need to challenge myself more with running, I tend to hover around my comfort zone and hate being uncomfortable when I run!
Go for it! You can always modify during the workout.
I would love to partake in the streak but my doc says I shouldn’t be running 2 days in a row. BOO! It sounds like fun though. I love TM workouts! Am I a freak? Aren’t they so fun?
Kate, I’m with you! I love treadmill workouts. running at the same speed–not so much!
Why did you black out his butt?
It was a google image from Old School
I love cooper streaking, ha ha!
Ears flying!
Part of me really wants to join the streak, but I also can’t see me doing it every day – there are some days when it would be very difficult to fit in. It’s fair to say I’m considering it but have little confidence in managing it :-S Rubbish of me, I know.
I say start it and see how it goes!!
I’m in. I need a goal. NO matter how big or small, this will definitely help motivate me!
I love doing challenges where I feel like I’m on a team! DOOOOO it!
Best face ever
I’ve never been streaking and don’t really plan to. I prefer to have some mystery, and I wouldn’t want everyone to be so jealous of my rockin’ abs. (ha).
This weekend I might be going up to Puyallup for CrossFit regionals, or I may be staying home and doing nothing. Both sound fabulous.
Oh I can’t wait to hear about Puyallup CrossFit do tell!!
nice workout!! i love ur workouts…they’re so hard its great! ive gone streaking too many times to count. ill try to limit it now since im having a baby haha streaking days are over! for now..
Thanks Amy!!
Hmmm, I might have to do this streak.
LOVE that facial expression! Treadmill and fun should always be put together:) Clothing optional….this is going to be a good time ha!
Ha Ha! I am with you on the treadmill fun!
LOVE treadmill sessions. I am a weirdo and think they are easier than the same workout outside. Thanks for the intervals idea and I will be doing that run streak….with clothes
I need to be better about getting on the track more, but the treadmill is such easy access!
I’ve never gone streaking but LOVE this idea! Thanks for the motivation – I just might do it.
Please DO join!!
I’m going streaking!!! I’m working on getting myself back into regular running since I let myself get out of it. I need to work on intervals or adding short bursts to my runs.
Glad you are joining Lisa!
i’m on a streak of walking at least 10,000 steps every single day since I got my fitbit about 6 weeks ago
With your treadmill desk to boot! You go girl!
I’ve done the streak thing years ago and maybe it’s time to do it again. I’ve never run on a treadmill and I’ve been running for nearly 31 years now
Wow! Never?!!!
the word STREAKING now always reminds me of will ferrell and OLD SCHOOL.
hell yes Id be in.
maybe.
in clothes.
I can’t NOT think of Will Ferrell when I hear streak either!
Just the other day (Sunday) I participated in a one mile run for charity with my club… that was to be run entirely in underwear- GULP!
I did it though!
WOW! That’s quite a challenge!! Congrats on completing!
Never went streaking…although cheered on friends who did! The more I hear about the Runner’s World the more I’m in!
I hope you join Nancy!
Just tweeted back, but yes! I’m in for this streak– I’ve never done one before, so my plan is to do my normal runs and just 1-2 miles on the “off” days… I’m excited!
SO glad you are joining me and others for this! Yeah buddy!
Streaking…No. But this run streaking sounds great.
You in?
(peer pressure)
I should join you on the runstreak. I need to rekindle my relationship with running. We’ve been in a slump lately.
Join us!!
LOVE the idea of a running streak! It is perfect with my start of marathon training. I might do it!
Go for it!! You can do it at anytime!
I’ve never been streaking, and not run streaking either! I can’t run 2 days in a row. I get injured without fail.
You know your body best. Way to be smart!
A little late but I will be starting this run streak on Monday. Tomorrow. 38 days of a mile a day. Question though.. We live out in the country and no access to treadmill. How to keep it exciting is a challenge every time… Any suggestions for those super exciting country road runs?
Yes! Doooo it! I would still do 400-600-800m repeats outside. Not every day has to be TOUGH, and always, mx in hill repeats early in your training!
Ohhhh… That could work. Its always so HOT outside when I get home from work, most times motivation goes right out the window. Bleeeeehhh humidity… But I will try those, it could definitely work!!
I’m gonna have you put together a workout for me and my busy lifestyle, you always have such great workouts!!
I love your blog! Your workouts look awesome and will help me so much durning this holiday break in prepreation for track season. I think the HIIT style tredmill workouts will be great supplements to my milage training runs to improve my speed and endurance for the demands of collegiate level running, thank you!!!
Oh gosh THANK YOU Sidney!! Wishing you the absolute best this season!!
Hi! I just want to thank you for the great treadmill workout. I loathe running on a treadmill and this workout made it much more interesting and also gave me a good way to push myself.
I’m so glad this helped!! I always have to change it up on the mill!!
Ok so I just found your website via Pinterest and I must say I love all your workouts! I do a treadmill workout similar to this but wanted to ask you if you use any incline or just flat?
Hi Lacey! I usually have the incline between 1.0 and 2.0 to simulate running outside. So glad you stumbled upon this and we have similar styles!!!