Don’t let Halloween pass you by without a little training for the upcoming zombie apocalypse! We highly suggest this speed work before digging into any sweet treats the holiday might bring.

 

Warm-Up:

Five-minute walk

Speed: 3.0-3.5

Incline: 7%

 

Interval One:

 

You see zombies in the distance and then one with a missing eyeball pops out in front of you.

 

Two-minute jog

Speed: 5.0-5.5

Incline: 4%

 

One-minute sprint

Speed: 6.0+

Incline 0%

 

Interval Two:

 

You’ve turned a corner and the zombies are out of sight -- for now. Take a quick break before there are three following behind you at a brisk walk. Jog to stay out of reach!

 

Two-minute walk

Speed: 3.0-3.5

Incline: 5%

 

Two-minute jog

Speed: 5.0-5.5

Incline: 3%

 

Interval Three:

 

Now is the time to test your speed. They are gaining in numbers and traction toward you. Let’s kick things up a notch!

 

Two-minute run

Speed: 5.5-6.0

Incline: 3%

 

One-minute sprint

Speed: 6.0+

Incline: 0%

 

One-minute run

Speed: 5.5-6.0

Incline: 3%

 

Two-minute sprint

Speed: 6.0+

Incline: 0%

 

Cool-Down

Three minute walk

Speed: 2.5-3.0