Posted on October 24, 2018 by Jenny Cromack

treadmill workout

With those darker, wetter, colder evenings drawing in, this testing treadmill workout will really challenge your metal. It is a short, sharp, blast to your cardio-vascular endurance. Your legs will also feel one heck of a burn on this bad boy.

The Workout:

Always start any workout with a warm up. This should involve some dynamic stretching and some steady paced running to get that heart rate up. The workout is split into incremental work phases that will get increasingly more intense. It is set up as follows:

  • Work Phase 1: 3% incline, 3 mins work then 1 min rest.
  • Work Phases 2: 6% incline, 2 mins work then 50secs rest.
  • Work Phase 3: 9% incline, 1 min work then 40secs rest.
  • Work Phase 4: 12% incline, 30secs work then 30secs rest.
  • Work Phase 5: 15% incline, 20 secs work then full active rest.

You should then walk at a very steady pace on a 1% incline for 3-5 mins depending on your fitness level. Then do the following:

 

  • Work Phase 1: 15% incline, 20secs work then 20 secs rest.
  • Work Phases 2: 12% incline, 30secs work then 30 secs rest.
  • Work Phase 3: 9% incline, 1 min work then 40 secs rest.
  • Work Phase 4: 6% incline, 2 mins work then 50 secs rest.
  • Work Phase 5: 3% incline, 3 mins work then full active rest of 3-5mins.

The speed you should have for each work phase will change, but it should be a speed that is challenging (i.e., you can’t hold a conversation) and that you can maintain for the full working phase.

This treadmill session is ideal for runners looking for indoor interval work to smash them with some hills and short bursts of endurance testing work.

Enjoy!