Greetings Andys10

I don't know how much help I can be but....it was described to me by my trainer, that you will know when you hit your level 10 on the treadmill when you feel like your going fall off the back on the treadmill. lol

So, as long as you feel your are pushing yourself for that level 10. Then your doing good. But If you are trying to accomplish distance too. Then I suggest doing what I do. I am training for a half marathon (this is my first 1/2 marathon) and I cannot go for distance and reach my level 10 at the same time. So I will do my BFL cardio workout and push my level 10 (description to follow) and then go home and later run for distance where I can run further by concentrating on my stride and breathing.

My BFL cardio training; I split it up for each cardio day. First cardio day; I will do as the BFL program states. The second day; I will do a fast pace walk for one minute at a incline of 2 then a full out sprint for one minute at a incline of 3, then walk for one minute or 90 seconds then sprint again but increasing my incline and speed each time until I complete the full 20 min. The third day; I switch from a spin class and a Sweat shop class. This way it mixes it up and my body does not get used to it.

Hope this helps and keep up the great work.

PS What speed/incline are you running at?

Zavi

Thanks Zavi,

I am up to a 9 for speed on the treadmill and play around with a 1 or 2 on the incline.  i know when i hit that minute 18 in the cardio i feel like i am going to fire off the back of the treadmill!  I try to bump my numbers up every other cardio day if i can successfully complete the projected numbers.