Treadmill Workouts

 

1min run 1 min walk (x5) Beg

3 min run 2 min walk (x2) Beg / Int

2 min fast 2 min slow (x 5) Int

Increase each level until failure Int

5 x 1min on / 1min off Int/ Adv

10 x 30 on / 30 off Adv

 

 

For the first few levels walk/jog at an easy pace. This is designed as a rest so the aim is to recover as much as possible in this time. 

 

Ensure that all your intervals are at the same speed. 

 

The later intervals involve jumping on and off the treadmill. If you are not used to doing this the best way to practice is on a slower speed and build up. 

 

The idea of all these intervals is to increase the max speed you can run at. 

 

A beginner should be aiming to run for 1 min at between 6-8kph

An intermediate trainer should be aiming to run for 1 min at between 8kph-14kph

Advanced should be aiming to run for 1 min between 14kph  25kph 

 

If your treadmill does not go up to 25kph then simply raise the incline to increase the intensity.