• Treadmill Workout: Speeding Up

    February 22, 2009

    This treadmill workout starts with a steady warm-up and progresses into three stages of progressively faster intervals. In the first set, you alternate four times between “sprint” and “recovery” intervals before moving onto a second and third set of intervals that further increase your running pace. By the final set, your “sprint” interval in the first set becomes your “recovery” interval in the last. This workout continuously pushes you to increase your speed, while, at the same time, keeps your interest and motivation high while running on the treadmill.

    Total time: 40 minutes
    Distance covered: ~ 4 miles 
    Incline: 1%

    Time MPH
    Warm Up 0:00-5:00 5.5-6.0
    1st Set 5:00-8:00 6.0
    8:00-9:00 6.5
    9:00-10:00 6.0
    10:00-11:00 6.5
    11:00-12:00 6.0
    12:00-13:00 6.5
    13:00-14:00 6.0
    14:00-15:00 6.5
    2nd Set 15:00-18:00 6.3
    18:00-19:00 6.8
    19:00-20:00 6.3
    20:00-21:00 6.8
    21:00-22:00 6.3
    22:00-23:00 6.8
    23:00-24:00 6.3
    24:00-25:00 6.8
    3rd Set 25:00-28:00 6.5
    28:00-29:00 7.0
    29:00-30:00 6.5
    30:00-31:00 7.0
    31:00-32:00 6.5
    32:00-33:00 7.0
    33:00-34:00 6.5
    34:00-35:00 7.0
    35:00-36:00 6.5
    36:00-37:00 6.3
    Cool Down 37:00-40:00 5.5-6.0
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    { 14 comments… read them below or add one }

    Amelia February 22, 2009 at 4:43 pm

    Very cool. I’ll have to save this and try it out. Thanks!

    Reply

    Mara @ What's For Dinner? February 22, 2009 at 5:20 pm

    Do you think that this could be altered to a non-runner? Like, different speeds of walking?

    Reply

    Kristine February 22, 2009 at 5:33 pm

    I’m definitely going to try that work out! I actually do something similar but I like how that one changes it up more! Do you mind sharing how many calories you burned?

    Reply

    Tina February 22, 2009 at 5:36 pm

    @Mara @ What’s For Dinner?: Yes! Trying bumping down all of the speeds by 3.0. For instance, 6.5 would become 3.5, 7.0 would become 4.0, etc. If it’s too slow, you can always bump up each speed a little bit based on your fitness level. Enjoy!

    Reply

    Tina February 22, 2009 at 5:36 pm

    @Kristine: I’m not sure. Sorry!

    Reply

    zestycook February 22, 2009 at 6:11 pm

    Cool post Tina – I have tried something similar on the treadmill as well. I also fluctuate the inclines as well.

    zesty

    Reply

    amanda (Two Boos Who Eat) February 22, 2009 at 6:44 pm

    I’m going to try this out soon! Thanks for posting!

    Reply

    Shelby February 22, 2009 at 6:59 pm

    I’m trying this next time I go to the gym! I use your other 45 minute walking workout and I love it.

    Reply

    Pearl February 22, 2009 at 8:26 pm

    very cool :) ty

    Reply

    Susan February 22, 2009 at 11:47 pm

    I like this! I’ve been varying speeds a lot, but not every minute like this, I’m going to try it tomorrow, thanks!! :)

    Reply

    Dori February 23, 2009 at 7:37 am

    THANK YOU! You know how much I love when you post these, and this looks like a great one for me!

    Reply

    Ashley February 23, 2009 at 9:21 am

    my building doesn’t allow pets either and it’s so annoying! My brother just bought a pug and I want to see it but he can’t even bring it into my building for a visit. I do agree that it’s not a reason to move especially if you were offered such a good offer with a new lease.

    Reply

    Jess February 23, 2009 at 1:14 pm

    Thanks for posting this! I’m really looking forward to trying it our!! Did you make this up yourself?

    Reply

    Tina February 23, 2009 at 1:21 pm

    @Jess: Yep! I’ve got lots more, too! :)

    Reply

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