Hello there!

First things first, I have giveaway winners to announce! Thank you so much to everyone who entered my Fall Favourites Giveaway. I loved reading about all the things you guys are loving lately, and I’m excited to check some of them out for myself! The winners are:

  • Prana ProactivCHIA: Gracie, Keira, Angela M.
  • Sibu Therapy Essentials Kit: Carlee L.
  • Libre Tea Starburst Glass: Ami R.

Congratulations to everyone, and if you didn’t win, don’t you worry – there’s another giveaway coming up next week!

Alright, over to our usual subject matter for Fridays…

Work It Out

Vancouver has had some pretty grey and rainy mornings lately, and being an early-AM, fair-weather runner, that means you’ll probably find me on the treadmill. Some days I like to hop on and do a long, mostly steady state session so that my mind can wander off and solve all my little problems before the day begins.

On other days, I like to focus more on the run itself – the intensity, my pace, speed, and technique. Today’s workout is one of the more focused ones. It’s a ladder that will help you to develop speed and stamina, especially during the latter parts of your runs when your legs are fatigued. I did this one on Tuesday, followed by an easy 2K swim and felt like money afterwards. I hope it has the same effect on you!

run therapy = the best therapy

The Treadmill Ladder Workout

You’ll start with an easy 1-mile warm-up, then get straight into the ladder. The first level is 1 mile at a moderate intensity, and as you progress up the ladder, the intensity will become greater. You’ll get even amounts of rest between each interval, with the final one being the shortest distance but the most intense effort.

Fit Bit Friday 215 - The Treadmill Ladder Workout

Click here to print the PDF.

Turn It Up

One song that never fails to put me in a good mood when I hear it in the car – even in the worst of traffic jams – is Honey I’m Good by Andy Grammer. The original is fine on its own but this past weekend, I came across the DJ Mike D Remix, and it’s especially great for workouts! Have a listen and let me know what you think.

Have A Read

Now it’s over to you. I’d love to hear…

  • For those of you who enjoy running, is there a specific part of your run fitness that you’re looking to improve in? (For example, speed, stamina, hill strength, flexibility, endurance, etc?)
  • Any workout requests for next week?