Treadmill Workouts

5 4 3 2 1 Sweaty Interval Treadmill Workout
Thursday: May 21, 2009

This interval type workout has you running for a set period of time with 1 minute of rest in between. The basics: run for 5 minutes, walk for 1, run for 4 minutes, walk for 1, run for 3 minutes, walk for 1, run for 2 minutes, walk for 1 minute, sprint for 1 minute, walk for 1. Each time you run, increase speed by 0.5.

Set 1
0-5 minutes. Warm up with a 5 minute jog. Speed 6.2.
(5-6 minutes. Slow it down for 1 minute. Speed 4.0).
6-10 minutes. Increase the pace and run for 4 minutes. Speed 6.5.
(10-11 minutes. Take a breather for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
11-14 minutes. Increase the pace and run for 3 minutes. Speed 7.0.
(14-15 minutes. Slow it down for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
15-17 minutes. Increase the pace and run for 2 minutes. Speed 7.5.
(17-18 minutes. Slow it down for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
18-19 minutes. Increase the pace and run for 1 minute. Speed 8.0.
(19-20 minutes. Slow it down for 1 minute by walking or jogging. Speed 4.0 or 6.2 for a jogging pace).
Set 2
REPEAT Set 1.
The Finish
41-46 minutes. 5 minutes tempo run. Level 6.5.
46-50 minutes. Cool down with a 4 minute walk. Level 4.0.

Variations: For a straight run, don't walk for 1 minute in between each run, just increase the speed and go straight into the next set. That's 5 minutes level 6.2, 4 minutes 6.5, 3 minutes 7.0, 2 minutes 7.5 and 1 minute 8.0. Then rest with a 1 minute walk and repeat!