Treadmill Workout: Speeding Up
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 |
Posted by: Tina 17 comments
Posted in: Uncategorized
on Feb 22nd, 2009 at 4:43 pm
Very cool. I’ll have to save this and try it out. Thanks!
on Feb 22nd, 2009 at 5:20 pm
Do you think that this could be altered to a non-runner? Like, different speeds of walking?
on Feb 22nd, 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?
on Feb 22nd, 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!
on Feb 22nd, 2009 at 5:36 pm
@Kristine: I’m not sure. Sorry!
on Feb 22nd, 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
on Feb 22nd, 2009 at 6:44 pm
I’m going to try this out soon! Thanks for posting!
on Feb 22nd, 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.
on Feb 22nd, 2009 at 8:26 pm
very cool
ty
on Feb 22nd, 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!!
on Feb 23rd, 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!
on Feb 23rd, 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.
on Feb 23rd, 2009 at 1:14 pm
Thanks for posting this! I’m really looking forward to trying it our!! Did you make this up yourself?
on Feb 23rd, 2009 at 1:21 pm
@Jess: Yep! I’ve got lots more, too!
on Feb 24th, 2009 at 11:17 pm
[...] morning I did this interval run that Tina posted a few days ago. Totally loved it! I changed up the end just a tad because a good song came on [...]
on Mar 5th, 2009 at 9:40 am
[...] I decided to get up early this morning for a date with the treadmill. I did a workout based on this one that Tina posted on Carrots ‘N’ Cake a few weeks ago. Here are my stats and [...]
on Mar 16th, 2009 at 10:06 pm
[...] then there was this morning’s run… I did the interval workout Tina posted awhile [...]