runervals 2.0 complete set

Runervals 7.0 Time Saver IIProduced in 2006

Duration: 90 Minutes Intensity: 9.8Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and anaerobic power with Coach Troy!

Warm Up

Cool Down

Workout Set Description of Workout Set

Base pace and 0% incline for 5 min.

10 x 30 sec. Sprint@ 90 sec. Rest

Simulates 200s on 2 min.Rest = base pace +1 and 2% incline:

Base pace +5-7 and 2% incline 30 sec., rest 90 sec.Repeat 9 more times.

Simulates 400s on 4 min.Rest = base pace or slower and 1-2% incline:

Base pace +5 and 3% incline 90 sec., rest 2.5 min.Repeat 4 more times.

Warm Up

Cool Down

Warm Up Base pace and 0% incline for 5 min.

5 x 90 sec.@ 2.5 min. Rest

90 sec. Rest

Cool Down

Rest = base pace and 0% incline:Base pace +5 and 2-3% incline 30 sec., rest 90 sec.Repeat 3 more times.

4 x 1 min. Fast Tempo@ 1 min. Rest

Rest = base pace and 0% incline:Base pace +4 and 3-5% incline 1 min., rest 1 min.Repeat 3 more times.

Rest = base pace and 0% incline:Max base pace and max incline you can tolerate for 30 sec., rest 90 sec. Repeat 1 time.

Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder. SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 7.0 Time Saver IIProduced in 2006

Duration: 90 Minutes Intensity: 9.8Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and anaerobic power with Coach Troy!

Warm Up

Cool Down

Simulates 200s on 2 min.Rest = base pace +1 and 2% incline:

Base pace +5-7 and 2% incline 30 sec., rest 90 sec.Repeat 9 more times.

Simulates 400s on 4 min.Rest = base pace or slower and 1-2% incline:

Base pace +5 and 3% incline 90 sec., rest 2.5 min.Repeat 4 more times.

Warm Up

Cool Down

Warm Up Base pace and 0% incline for 5 min.

5 x 90 sec.@ 2.5 min. Rest

90 sec. Rest

Cool Down

Rest = base pace and 0% incline:Base pace +5 and 2-3% incline 30 sec., rest 90 sec.Repeat 3 more times.

4 x 1 min. Fast Tempo@ 1 min. Rest

Rest = base pace and 0% incline:Base pace +4 and 3-5% incline 1 min., rest 1 min.Repeat 3 more times.

Rest = base pace and 0% incline:Max base pace and max incline you can tolerate for 30 sec., rest 90 sec. Repeat 1 time.

Runervals 6.0 Time Saver IProduced in 2006

Duration: 90 Minutes Intensity: 9.7Description: Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength. Improve your running strength and speed by doing cruise and tempo intervals with Coach Troy!

Warm Up

Cool Down

3 x 6 min.@ 1 min. Rest

Rest = base pace and 0-2% incline:Base pace +3 and 1% incline 30 sec. on, 30 sec. o.Base pace +3 and 2% incline 30 sec. on, 30 sec. o.Base pace +3 and 3% incline 30 sec. on, 30 sec. o.

Base pace -1 and 0% incline for 5 min.

Warm Up

Cool Down

Rest = base pace and 0% incline:

Base pace +3 and 0% incline 1 min. Base pace +3 and 1% incline 1 min.Base pace +3 and 2% incline 1 min.Base pace +3 and 3% incline 1 min., rest 1 min. Repeat 1 time.

Warm Up

Cool Down

6 x 2.5 min.@ 30 sec. Rest

Rest = base pace and 0% incline:Base pace +5 and 1% incline 2.5 min., rest 30 sec.Base pace +5 and 2% incline 2.5 min., rest 30 sec.Base pace +5 and 3% incline 2.5 min., rest 30 sec.Repeat 1 time.

Runervals 6.0 Time Saver IProduced in 2006

Duration: 90 Minutes Intensity: 9.7Description: Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength. Improve your running strength and speed by doing cruise and tempo intervals with Coach Troy!

Warm Up

Cool Down

Rest = base pace and 0-2% incline:Base pace +3 and 1% incline 30 sec. on, 30 sec. o.Base pace +3 and 2% incline 30 sec. on, 30 sec. o.Base pace +3 and 3% incline 30 sec. on, 30 sec. o.

Warm Up

Cool Down

Rest = base pace and 0% incline:

Warm Up

Cool Down

6 x 2.5 min.@ 30 sec. Rest

Rest = base pace and 0% incline:Base pace +5 and 1% incline 2.5 min., rest 30 sec.Base pace +5 and 2% incline 2.5 min., rest 30 sec.Base pace +5 and 3% incline 2.5 min., rest 30 sec.Repeat 1 time.

Runervals 5.0 10K Strength BuilderProduced in 2004

Duration: 50 Minutes Intensity: 9.0Description: Join Coach Troy as he takes you through a set of hard 'mile repeats' for a challenging workout that promises to have you running a 5K and 10K PR!

Warm Up

Cool Down

Workout Set Description of Workout SetBase pace and 0% incline for 4 min. Base pace and 2% incline for 4 min.

4 x 30 sec. Striders@ 90 sec. Rest

Rest = base pace and 0% incline:Base pace +2 and 3% incline 30 sec. on, 30 sec. o.Base pace +2 and 3% incline 30 sec. on, 30 sec. o.Base pace +3 and 3% incline 30 sec. on, 30 sec. o.Base pace +4 and 3% incline 30 sec. on, 30 sec. o.Base pace and 2% incline for 2 min.

5 x 6 min.@ 90 sec. Rest

All at 10K pace; rest = base pace and 0% incline:

0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3% incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.

Runervals 5.0 10K Strength BuilderProduced in 2004

Duration: 50 Minutes Intensity: 9.0Description: Join Coach Troy as he takes you through a set of hard 'mile repeats' for a challenging workout that promises to have you running a 5K and 10K PR!

Warm Up

Cool Down

Workout Set Description of Workout SetBase pace and 0% incline for 4 min. Base pace and 2% incline for 4 min.

Rest = base pace and 0% incline:Base pace +2 and 3% incline 30 sec. on, 30 sec. o.Base pace +2 and 3% incline 30 sec. on, 30 sec. o.Base pace +3 and 3% incline 30 sec. on, 30 sec. o.Base pace +4 and 3% incline 30 sec. on, 30 sec. o.Base pace and 2% incline for 2 min.

5 x 6 min.@ 90 sec. Rest

All at 10K pace; rest = base pace and 0% incline:

Runervals 4.0 Up, Up, & UpProduced in 2004

Duration: 55 Minutes Intensity: 9.0Description: During this workout, coach Troy will have you and a class of elite runners go through a progression of increas-ingly dicult sets as he makes you increase your treadmill incline, simulating hill repeats.

Warm Up

Cool Down

Workout Set Description of Workout SetBase pace and 0% incline for 3-4 min. Base pace +1 and 0% incline for 5 min.

Rest = base pace and 0% incline:Base pace +2 and 2% incline 30 sec. on, 30 sec. o.Base pace +2 and 2% incline 30 sec. on, 30 sec. o.Base pace +3 and 1% incline 30 sec. on, 30 sec. o.Base pace +4 and 1% incline 30 sec. on, 30 sec. o.

Rest = base pace and 0% incline:Base pace +2 and 5% incline 2 min., rest 1 min.Base pace +2 and 6% incline 2 min., rest 1 min.Base pace +2 and 7% incline 2 min., rest 1 min.Base pace +2 and 8% incline 2 min., rest 1 min.Base pace +2 and 9% incline 2 min., rest 1 min.

2 Minute Rest Base pace and 0% incline.

3 x 90 sec. Build Set@ 1 min. Rest

Rest = base pace and 0% incline:Base pace +3 and 7% incline 90 sec., rest 1 min.Base pace +3 and 8% incline 90 sec., rest 1 min.Base pace +3 and 9% incline 90 sec., rest 1 min.

Rest = base pace and 0% incline:Base pace +5 and 10% incline 30 sec., rest 1 min.Base pace +5 and 10-12% incline 30 sec., rest 1 min.Base pace +5 and MAX incline 30 sec., rest 1 min.

90 Second Rest Base pace and 0% incline.

Runervals 4.0 Up, Up, & UpProduced in 2004

Duration: 55 Minutes Intensity: 9.0Description: During this workout, coach Troy will have you and a class of elite runners go through a progression of increas-ingly dicult sets as he makes you increase your treadmill incline, simulating hill repeats.

Warm Up

Cool Down

Workout Set Description of Workout SetBase pace and 0% incline for 3-4 min. Base pace +1 and 0% incline for 5 min.

Rest = base pace and 0% incline:Base pace +2 and 2% incline 30 sec. on, 30 sec. o.Base pace +2 and 2% incline 30 sec. on, 30 sec. o.Base pace +3 and 1% incline 30 sec. on, 30 sec. o.Base pace +4 and 1% incline 30 sec. on, 30 sec. o.

Rest = base pace and 0% incline:Base pace +2 and 5% incline 2 min., rest 1 min.Base pace +2 and 6% incline 2 min., rest 1 min.Base pace +2 and 7% incline 2 min., rest 1 min.Base pace +2 and 8% incline 2 min., rest 1 min.Base pace +2 and 9% incline 2 min., rest 1 min.

Rest = base pace and 0% incline:Base pace +5 and 10% incline 30 sec., rest 1 min.Base pace +5 and 10-12% incline 30 sec., rest 1 min.Base pace +5 and MAX incline 30 sec., rest 1 min.

90 Second Rest Base pace and 0% incline.

Runervals 3.0 Cheetah FastProduced in 2001

Duration: 45 Minutes Intensity: 9.0Description: This 45 minute high intensity treadmill workout is designed to increase your strength and speed like no other.

Warm Up

Cool Down

Workout Set Description of Workout SetBase pace and 0% incline for 4 min. Base pace +3 and 0% incline for 3 min.

Pyramid Set

Rest = same base pace and 0% incline:Base pace +5 and 5% incline 30 sec., rest 30 sec.Base pace +5 and 5% incline 30 sec., rest 30 sec.Base pace +5 and 5% incline 30 sec., rest 30 sec.Base pace +5 and 5% incline 30 sec., rest 30 sec.Base pace +5 and 5% incline 30 sec., rest 30 sec.Base pace +5 and 5% incline 30 sec., rest 30 sec.

Pyramid Set

Rest = base pace and 0% incline:Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5% incline 30 sec., rest 1 min.Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%incline 30 sec., rest 1 min.Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min.

Runervals 3.0 Cheetah FastProduced in 2001

Duration: 45 Minutes Intensity: 9.0Description: This 45 minute high intensity treadmill workout is designed to increase your strength and speed like no other.

Warm Up

Cool Down

Pyramid Set

Rest = base pace and 0% incline:Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5% incline 30 sec., rest 1 min.Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%incline 30 sec., rest 1 min.Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%incline 30 sec., rest 1 min.

Runervals 2.0 Treadmill TempoProduced in 2001

Duration: 45 Minutes Intensity: 9.0Description: Join Coach Troy as he takes you through 45 minutes of challenging tempo running. For intermediate to advanced runners, this workout is perfect in preparation for the 5k, 10k and even the half marathon!

Warm Up

Cool Down

4 x 90 sec.@ 30 sec. Rest

Base pace +3 and 2% incline. Rest base pace +3 and 0% incline.Repeat 3 more times.

Base pace +3 and 3% incline. Rest base pace and 0% incline.Repeat 1 more times.

Runervals 2.0 Treadmill TempoProduced in 2001

Duration: 45 Minutes Intensity: 9.0Description: Join Coach Troy as he takes you through 45 minutes of challenging tempo running. For intermediate to advanced runners, this workout is perfect in preparation for the 5k, 10k and even the half marathon!

Warm Up

Cool Down

Base pace +3 and 3% incline. Rest base pace and 0% incline.Repeat 1 more times.

runervals 2.0 complete set

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