Treadmill Run Intervals

Been a long time since I've made a post but that doesnt mean I havent been working out.

I've taken a week to deload this week and I'm basically just doing two workouts this week using body weight.

20 pushups
20 assisted pullups (im getting there)
20 horizontal pullups
20 underhanded facepulls
20 overhanded facepulls
20 squats with just the barbell
20 leg lifts
20 dips
30 second sprint on the treadmill with the power off (like a light prowler push)

2 minute break

Repeat x 3

Lastly, in an effort to improve my ability to run and to eventually be able to obtain a Level 6 on the 20m shuttle run I've started a 4 month treadmill training program.

Week 1 and 2 are the same.

30 second intervals at 4.7, 5.0, 5.3, 5.6, 5.9, 6.2 mph then walk 3 minutes.

That counts as one set, and the idea is to perform 3. This workout is done 4 times a week.

The first week was REALLY easy.

This week at the end of the 3rd set I walk 3 minutes and then I've added 60 second intervals in the following order.

60 seconds at 5.0
60 second at 5.6
60 seconds at 6.4
60 seconds at 6.8

As the weeks progress, the intervals get longer, the speeds get faster and the walking rest time diminishes.