healthy laps

Who gets bored on the treadmill?  I know I do!  Especially towards the end of the winter when all I want is spring!

Below are a few treadmill workouts that I have used in the past to keep me excited and to keep my body guessing.  Enjoy!

30-45 Minute Treadmill Blast

*perform at 1.0 – 2.0 incline*

• 1-3 min: slow jog at 6.0 mph
• 4-8 min: 6.5 mph
• 9-13 min: 7.0 mph
• 14-18 min: 7.5 mph
• 19-21 min: 8.0 mph
• 22-24 min: 7.5 mph
• 25-27 min: 7.0 mph
• 28-30 min: 6.0 mph

*to make it a 45 min run, increase each interval by 2 minutes*

30-45 Minute Up a Mountain Run

*perform at a comfortable pace*

• 1-3 min: 1.0 incline
• 4-8 min: 2.0 incline
• 9-13 min: 2.5 incline
• 14-18 min: 3.0 incline
• 19-23 min: 3.5 incline
• 24-28 min: 4.0 incline
• 29-32 min: 4.5 incline
• 33-36 min: 5.0 incline
• 37-40 min: 6.0 incline
• 41-43 min: 7.0 incline
• 44-45 min: 1.0 incline

45-60 Minute Hilly Run

*run at a comfortable speed, alternating inclines*

• 1-5 min: 1.0 incline
• 6-10 min: 3.5 incline
• 11-15 min: 2.0 incline
• 16-20 min: 4.5 incline
• 21-25 min: 3.0 incline
• 26-30 min: 5.5 incline
• 31-35 min: 4.0 incline
• 36-40 min: 6.5 incline
• 41-45 min: 4.0 incline (you can stop here and do a 2 minutes at 1.0 incline for cooldown)

~~~~~~~~~

• 46-50 min: 5.5 incline
• 51-55 min: 3.0 incline
• 56-60 min: 1.0 incline