My Top 3 Treadmill Workouts

When I say I love to run, that love is mostly reserved for outdoor running. However, based on gym workout schedules and the turbulent weather changes of living in Edmonton, AB (with a 5+ month winter season) I am often limited to running on the treadmill. Not quite as stimulating and scenic as the great outdoors.

My solution: interval training. I NEVER run steady state on the treadmill: talk about boring!! If I am to do steady state (meaning- the same consistent, low-intensity pace for the entire duration of the exercise) I will do an incline walk. Interval training on the treadmill has several benefits: 1) cures boredom; 2) burns more calories (especially post-training); and 3) will make you a stronger runner for your future outdoor runs!

These are my top 3 favorite treadmill workouts that I use in rotation. I like to change things up constantly in order to keep my body guessing, and I invite you to do the same! You can tweak the speeds/inclines based on your current fitness level, but do CHALLENGE yourself 😉

Enjoy!!

 

Interval Pyramid

Run time: approx 40-45 mins

*warm up 4-5 mins at 4.0 mph (no incline)

Increase incline to 1.0%

1 min at 4.0 mph

1 min at 7.0 mph

1 min at 9.0 mph

x 10 rounds each

Cool down 4 mins at 4.0 mph (no incline)

Incline Conditioning

Run time: approx 35-40 mins

*warm up 4 mins at 4.0 mph (no incline)

30 sec at 8.0% incline at 9.0 mph

30 sec at 15.0% incline at 4.0 mph

1 min at 0% incline at 6.0 mph

x 10 rounds each

Cool down 4 mins at 4.0 mph (no incline)

 

Build and Burn

Run time: approx 35-40 mins

*warm up 4 mins at 4.0 mph

2 mins at 6.0 mph

1 min at 8.0 mph

2 mins at 6.0 mph

1 min at 9.0 mph

2 mins at 6.0 mph

1 min at 10.0 mph

2 mins at 6.0 mph

*repeat sequence x2

TABATA SPRINTS

8 rounds of:

20 sec at 9.0 mph

10 sec off (hop off treadmill)

Cool down 4 mins at 4.0 mph

 

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