Treadmill running shooting workout to dry in 4 weeks –

(jacoblund/Thinkstock/Getty Images)

To dry, the secret is to bet on workouts that throw the metabolism up there because they intersperse periods of high and low intensity activity. Always do the shots as fast as you can – feeling out of breath is normal at this stage. Already in warm-up and recovery, opt for trot or walk if you’re very tired.

Trainer Gabrielle Palmieri, from the Competition academy, in São Paulo, organized this four-week worksheet:

week 1

Second
5′ warm-up + 10 x (1′ shot + 2′ recovery)
Fourth
5′ warm-up + 5 x (300 m sprint + 300 m recovery)
Friday
5′ warm-up + 7 x (300 m sprint + 1′ recovery)

Read more: Marathon: how to break your own record in 5 steps

week 2

Second
5′ warm-up + 8 x (1′ sprint + 1′ walk with 1% incline + 1′ recovery)
Fourth
5′ warm-up + 7 x (1′ shot + 2′ recovery)
Friday
5′ warm up + 5 x (2′ sprint + 2′ recovery)

week 3

Second
5′ warm-up + 15 x (1′ shot + 1′ recovery)
Fourth
5′ warm-up + 7 x (300 m sprint + 100 m recovery + 200 m sprint + 100 m recovery + 100 m sprint + 100 m recovery)
Friday
5′ warm-up + 5 x (400 m sprint + 200 m recovery)

Read more: Improve your running performance by practicing other modalities

week 4

Second
5′ warm-up + 8 x (400 m sprint + 200 m recovery)
Fourth
5′ warm-up + 3 x (100 m sprint + 100 m recovery + 200 m sprint + 100 m recovery + 300 m sprint + 100 m recovery)
Friday
5′ warm-up + 4 x (2′ CAM with 10% incline + 1′ CAM with 5% incline + 2′ recovery)

Effort intensity level

It is related to your maximum heart rate (HRmax). The formula for women is: 226 – your age. For example, if you are 30 years old, the equation will be 226 – 30 = 196 HRmax.

Walk (CAM): 65 to 70% HRmax
Prank call: 70 to 75% HRmax
Running (CO) light: 75 to 80% HRmax
Running (CO) Moderate: 80 to 85%
HRmax Running (CO) strong: 85% up

Stay on top of everything that goes on in the fitness world with the newsletter