Treadmill Workouts

Run


Beginner: For Improving Overall Endurance and Aerobic Capacity by Mixing Walking and Running HIIT Style 

1 min walk (3.2)

(Incline 8.0) - 2 min speed walk (4.0) - REPEAT 4 TIMES

1 min walk (3.2), 1 min speed walk (4.0), 1 min jog (5.5)- REPEAT 4 TIMES

1 min walk (3.0)- 2 minute jog (5.6, 5.8, 6.0, 6.2)- give modifications - REPEAT X4

WALK 1 MINUTE

THEN

3 min JOG (5.5)


Intermediate: For improving Overall Running Economy by Mastering Active Recovery (30 Minutes) 

1 minute at 5.0, 5 minutes at 6.0-6.2

1 minute at 5.0, 5 minutes at 6.2-6.4

1 minute at 5.0, 5 minutes at 6.4-6.6

1 minute at 5.0, 5 minutes at 6.6 - 6.8

1 minute at 5.0, 5 minutes at 6.8 - 7.0


Advanced: Workout 1: For Improving V02 Max and Overall Speed (40 Minutes) Workout 2: To Improve Lactic Threshold 

1. Warmup: 1 min at 5.0, 1 min at 5.5, 1 min at 6.0, 1 min at 6.5, 1 min at 7.0 - Walk 2 minutes at 3.0

800 Meter repeats: 4 minutes at 8.0 - Walk 1 minute in between - REPEAT X3

400 Meter Repeats: 2 minute at 9.0 - Walk 1 minute in between - REPEAT X3

200 Meter Repeats: 1 minute at 9.5-10.0 - Walk 1 minute in between - Repeat X3

2. Warmup: 5 minutes at 6.0- increase as you go every minute  

Walk 2 minutes at 3.0

20 minute TEMPO speed: 7.0-7.5- get to 7.5 by the 10 minute mark; 2 minutes at 5.0

20 minute TEMPO speed: 7.5-8.0- get to 8.0 by the 10 minute mark; 2 minute at 5.0

15 minutes TEMPO speed: 8.0-8.5 - 2 min walk  


Walk:  


Beginner: An Introduction to Speed Walking (40 Min) 

Walk 2 minutes at 3.0, Walk 2 minutes at 3.5, Walk 2 minutes at 4.0 - REPEAT X5

10 Minutes: Incline (10.0) - Speed: 3.5  


Intermediate: Hill Repeats: To Strengthen The Posterior Chain and to Begin to Improve Aerobic Capacity (35 Minutes)

Warmup: 2 minute at 3.5 THEN:

5 Rounds of: 5 Minute Incline Walk at Incline (9.0 9.5, 10.0, 10.5, 11.0) Speed (3.5, 3.8, 4.0, 4.2, 4.4)  Recover at 0 incline and 3.0 speed for 2 minutes in between each Round  


Advanced: Combines Incline Walking and Speed Walking to Simulate an Anaerobic Workout: (56 Minutes) 

Warmup: 2 minutes at 3.5

Repeat X3: SPEED: 4.0: 2 min at 0 incline, 2 min at incline 5.0, 2 min at incline 10.0 (18 min total)

Repeat X3: 2 min @ 3.5, 2 min @ 4.0, 2 Min @ 4.5 (18 minutes) 

Repeat X3: 2 min @ 3.5, 2 min @ Incline 10.0; speed: 4.0, 2 min @ Incline 12.0; speed: 4.2 (18 min total)