Yancy Camp Workout 150

60min on incline treadmill at 30% (or 15% if this is as high as your treadmill will go):
6min low end aerobic training zone pace
4min tabata – 10sec w/feet off to the side, 20sec on, continue repeating until you complete 4min which will put you at the 10min mark.
Continue repeating this 6min low end aerobic training zone pace/4min tabata cycle until you hit 60min. 20sec pace during Tabata should be fast but a pace that allows you to maintain smooth running form – you should feel pretty gassed at the end of each 4min Tabata.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, appx marathon race pace.
*You can also perform this workout outdoors. Follow the exact workout minus the treadmill (road, track, or trail).