Treadmill Workouts

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
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