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Workouts

Your Leap Day Workout

Leap Day comes but once every four years, so consider this treadmill workout your bonus session for 2016.

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Leap Day comes but once every four years, so consider this treadmill workout your bonus session for 2016. Each set of intervals comes with an extra Leap Day round that ups the ante (and the incline). Enjoy the workout and don’t forget to wish our contributor and Leap Year baby Jesse Thomas a Happy Birthday on Twitter!

Warm-up
(10 min total)
5 minutes of easy running, increasing the treadmill speed by .1 every minute (so if you start at 6.0, minute two will be 6.1, and so on).
Then do 5×30 sec pickups at your 5K pace followed by 30 sec easy.

Main set
(38:30 total)
Your fast rounds should be around 5K pace, recovery should be as easy as you need to recover.

4×1 min fast followed by 1 min recovery
Leap Day Bonus Round: 1 min at 5% incline with 2 min recovery

3×90 sec fast followed by 90 sec recovery
Leap Day Bonus Round: 90 sec at 4% incline with 3 min recovery

2×2 min fast followed by 2 min recovery
Leap Day Bonus Round: 2 min at 3% incline with 4 min recovery

Cool-down
5–10 min or as needed

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