Workout of the Week: Treadmill Intervals

Getting on the treadmill over and over can get monotonous!  So this week my suggestion is to change it up and do either walking or jogging intervals on the treadmill.  These workouts may also be done outside rather than on the treadmill, but are sometimes easier to control your speed and incline on the machine. This workout may also be done on an elliptical, bike or stairclimber.  Once you read through it you'll understand the concept and be able to adapt it to a different machine. Not only does this change up your routine a bit, the workout is shorter...workout smarter not longer!

Basically you are doing one minute at each pace, then partway through the workout you'll do 2 minutes per pace. Your heart rate will go up and down, and hopefully the start pace at an 11 minute mile will work. If you find the pace to be too fast, just make the modifications you need. The last few minutes will be challenging as you are increasing the speed by quite a bit more. But you can do anything for a minute! J

Treadmill Jogging Workout

2-minutes warm up – walk/very slow jog

Stretch

 

Workout: 

*Minutes 1-2: Walk

Minutes 2-3: 11 min. mile

Minutes 3-4: 10.5 min. mile

Minutes 4-5: 10 min. mile

Minutes 5-6: 9.5 min. mile

 

Minutes 6-7: 11 min. mile

Minutes 7-8: 10.5 min. mile

Minutes 8-9: 10 min. mile

Minutes 9-10: 9.5 min. mile

 

Minutes 10-12: 11 min. mile

Minutes 12-14: 10.5 min. mile

Minutes 14-16: 10 min. mile

Minutes 16-18: 9.5 min. mile

 

Minutes 18-19: 11 min. mile

Minutes 19-20: 10.5 min. mile

Minutes 20-21: 9.5 min. mile

Minutes 21-22: 9 min. mile

 

Minutes 22-23: 10.5 min. mile

Minutes 23-25: 9.5 min. mile

Minutes 25-30: Cooldown/Stretch          

*NOTE!!  These speeds are the minutes per mile – make sure you are looking at the right thing on your treadmill when you set the speeds.  I don’t know what the speed setting is for an 11-minute mile, so you’ll need to determine that on the machine.

Treadmill Walking Workout

Do a few jumping jacks, jog in place, simulate jumping rope, touch the floor then jump up to touch the sky, do a few squats to get the body warm.

Stretch

Get on Treadmill:

* Minutes 0-1:  15 min. mile

Minutes 1-2:  14.5 min. mile

Minutes 2-3:  14 min. mile

Minutes 3-4:  13.5 min. mile

 

Minutes 4-5:  15 min. mile

Minutes 5-6:  14.5 min. mile

Minutes 6-7:  14 min. mile

Minutes 7-8:  13.5 min. mile

 

Minutes 8-9:  14 min. mile

Minutes 9-10:  13.5 min. mile

Minutes 10-11:  13 min. mile

Minutes 11-12:  12.5 min. mile

 

Minutes 12-13:  15.0 min. mile & 2% incline

Minutes 13-14:  14.5 min. mile & 2% incline

Minutes 14-15:  14.0 min. mile & 2% incline

Minutes 15-16:  13.5 min. mile & 2% incline

 

Minutes 16-17:  15.0 min. mile & 3% incline

Minutes 17-18:  14.5 min. mile & 3% incline

Minutes 18-19:  14.0 min. mile & 3% incline

Minutes 19-20:  13.5 min. mile & 3% incline

Minutes 20-21:  14.0 min. mile

Minutes 21-23: Power walk as fast as you can with no incline (try for under 12 minute per mile pace)
Minutes 23-25: Power walk as fast as you can with 3% incline (try for 13 minute per mile pace)

Minutes 27-30: Cooldown & Stretch

*Note!!  These speeds are the minutes per mile – make sure you are looking at the right thing on your treadmill when you set the speeds.