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