Treadmill Interval Workouts
Treadmill interval workouts increase your cardiovascular capacity while keeping you interested and engaged in the workout. If you’re struggling with motivation, try an interval workout. Here’s an interesting treadmill workout plan that incorporates speed work along with some inclines. This is a 45 minute workout that can easily be adapted to 30 minutes.
Minutes Speed and Incline
0-5 Warm Up at 1%
5-10 2%, increase pace by 1 mph
10-20 1%; alternate speed by increasing/decreasing speed by .5 mph every minute. For example: minute 10-11 at 4 mph, minute 11-12 at 4.5 mph. Adjust for your fitness level. See if you can cover a mile in the 10 minute time period. Monitor your distance!
20-25 1% incline; active recovery pace
25-35 3% incline; same as minutes 10-20
35-36 5% incline; use lower speed
36-37 4% incline: increase speed .5 mph
37-38 3% incline; increase speed .5 mph
38-39 2% incline; increase speed .5 mph
39-40 1% incline; increase speed .5 mph
40-45 Recover and cool down
Notes:
This workout is very challenging, especially minutes 35-40 where you’re incrementally decreasing the incline but increasing the speed. The goal is to see how much distance you can cover in 45 minutes. Progress to longer distances as you become more fit.
We use this workout once a week and it never gets old!
Audio Treadmill Training Workouts – Download to your mp3 player.
