Treadmill Workout

WORKOUT WEDNESDAY

by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

After 20 minutes, you’ll be dripping sweat from this interval treadmill workout.

Personal Pace = A pace that is comfortable for you, something you can maintain for about 2-3 miles. (Around 6 mph) Stay at your Personal Pace for 1 minute. For the next 30 seconds, increase your speed by 1 mph. For the following 30 seconds, increase your speed again by another 1mph. You should now be a total of 2 mph faster than your Personal Pace. Repeat this increase of speed for the duration of the workout.  For the last minute, maintain your Personal Pace and increase your incline to 4% or greater. Gradually slow down to recover at the end.

Feel free to repeat this if 20 minutes is not enough for you!

0:00-2:00 Personal Pace

2:00-2:30 Increase 1 mph

2:30-3:00 Increase another 1 mph

3:00-4:00 Personal Pace

4:00-4:30 Increase 1 mph

4:30-5:00 Increase another 1 mph

5:00-6:00 Personal Pace

6:00-6:30 Increase 1 mph

6:30-7:00 Increase another 1 mph

7:00-8:00 Personal Pace

8:00-8:30 Increase 1 mph

8:30-9:00 Increase another 1 mph

9:00-10:00 Personal Pace

10:00-10:30 Increase 1 mph

10:30-11:00 Increase another 1 mph

11:00-12:00 Personal Pace

12:00-12:30 Increase 1 mph

12:30-13:00 Increase another 1 mph

13:00-14:00 Personal Pace

14:00-14:30 Increase 1 mph

14:30-15:00 Increase another 1 mph

15:00-16:00 Personal Pace

16:00-16:30 Increase 1 mph

16:30-17:00 Increase another 1 mph

17:00-18:00 Personal Pace

18:00-18:30 Increase 1 mph

18:30-19:00 Increase another 1 mph

19:00-20:00 Personal Pace at 4% incline

GRADUALLY SLOW DOWN TO RECOVER.


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