Feb
22
2009
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 |
Amelia — February 22, 2009 @ 4:43 pm
Very cool. I’ll have to save this and try it out. Thanks!
Mara @ What's For Dinner? — February 22, 2009 @ 5:20 pm
Do you think that this could be altered to a non-runner? Like, different speeds of walking?
Kristine — February 22, 2009 @ 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?
Tina — February 22, 2009 @ 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!
Tina — February 22, 2009 @ 5:36 pm
@Kristine: I’m not sure. Sorry!
zestycook — February 22, 2009 @ 6:11 pm
Cool post Tina – I have tried something similar on the treadmill as well. I also fluctuate the inclines as well.
zesty
amanda (Two Boos Who Eat) — February 22, 2009 @ 6:44 pm
I’m going to try this out soon! Thanks for posting!
Shelby — February 22, 2009 @ 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.
Pearl — February 22, 2009 @ 8:26 pm
very cool
ty
Susan — February 22, 2009 @ 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!!
Dori — February 23, 2009 @ 7:37 am
THANK YOU! You know how much I love when you post these, and this looks like a great one for me!
Ashley — February 23, 2009 @ 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.
Jess — February 23, 2009 @ 1:14 pm
Thanks for posting this! I’m really looking forward to trying it our!! Did you make this up yourself?
Tina — February 23, 2009 @ 1:21 pm
@Jess: Yep! I’ve got lots more, too!
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