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 |
{ 14 comments… read them below or add one }
Very cool. I’ll have to save this and try it out. Thanks!
Do you think that this could be altered to a non-runner? Like, different speeds of walking?
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?
@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!
@Kristine: I’m not sure. Sorry!
Cool post Tina – I have tried something similar on the treadmill as well. I also fluctuate the inclines as well.
zesty
I’m going to try this out soon! Thanks for posting!
I’m trying this next time I go to the gym! I use your other 45 minute walking workout and I love it.
very cool
ty
I like this! I’ve been varying speeds a lot, but not every minute like this, I’m going to try it tomorrow, thanks!!
THANK YOU! You know how much I love when you post these, and this looks like a great one for me!
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.
Thanks for posting this! I’m really looking forward to trying it our!! Did you make this up yourself?
@Jess: Yep! I’ve got lots more, too!
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