Treadmill Interval Workout

I didn’t make this one up myself.  It’s killer, but there are three variations.  Start with the first and work your way up.

I got this workout from PopSugar.com.  You can find the original link here.

Welcome to your first workout of the new year! It’s time to get your blood moving with a little cardio and this speed-building drop-set interval plan. The mix of aerobic and anaerobic conditioning helps increase your speed while prepping you for longer sprint intervals.

If this is not your pace, no worries! If you are new to running, try the Walk/Run plan further down the page. And if you want to increase the speed, use the Run Faster program. Don’t have access to a treadmill? Run outside, and time your intervals working at three different speeds: easy, moderate, and hard.

Run

 

TIME SPEED INCLINE NOTES
0:00-5:00 4.5 0.0 Warmup
5:00-6:30 5.0 0.0 Easy
6:30-7:30 6.0 0.0 Moderate
7:30-8:00 7.0 0.0 Hard
8:00-9:00 3.5 0.0 Recover
9:00-10:30 5.0 2.0 Easy
10:30-11:30 6.0 2.0 Moderate
11:30-12:00 7.0 2.0 Hard
12:00-13:00 3.5 0.0 Recover
13:00-14:30 5.0 4.0 Easy
14:30-15:30 6.0 4.0 Moderate
15:30-16:00 7.0 4.0 Hard
16:00-17:00 3.5 0.0 Recover
17:00-18:30 5.0 2.0 Easy
18:30-19:30 6.0 2.0 Moderate
19:30-20:00 7.0 2.0 Hard
20:00-21:00 3.5 0.0 Recover
21:00-22:30 5.0 4.0 Easy
22:30-23:30 6.0 4.0 Moderate
23:30-24:00 7.0 4.0 Hard
24:00-25:00 3.5 4.0 Recover
25:00-26:30 5.0 6.0 Easy
26:30-27:30 6.0 6.0 Moderate
27:30-28:00 7.0 6.0 Hard
28:00-33:00 3.5 0.0 Cooldown

 

 

Walk/Run

 

TIME SPEED INCLINE NOTES
0:00-5:00 2.5 0.0 Warmup
5:00-6:30 3.5 0.0 Easy
6:30-7:30 4.0 0.0 Moderate
7:30-8:00 4.5 0.0 Hard
8:00-9:00 2.5 0.0 Recover
9:00-10:30 3.5 2.0 Easy
10:30-11:30 4.0 2.0 Moderate
11:30-12:00 4.5 2.0 Hard
12:00-13:00 2.5 0.0 Recover
13:00-14:30 3.5 4.0 Easy
14:30-15:30 4.0 4.0 Moderate
15:30-16:00 4.5 4.0 Hard
16:00-17:00 2.5 0.0 Recover
17:00-18:30 3.5 2.0 Easy
18:30-19:30 4.0 2.0 Moderate
19:30-20:00 4.5 2.0 Hard
20:00-21:00 2.5 0.0 Recover
21:00-22:30 3.5 4.0 Easy
22:30-23:30 4.0 4.0 Moderate
23:30-24:00 4.5 4.0 Hard
24:00-25:00 2.5 0.0 Recover
25:00-26:30 3.5 6.0 Easy
26:30-27:30 4.0 6.0 Moderate
27:30-28:00 4.5 6.0 Hard
28:00-33:00 2.5 0.0 Cooldown

 

 

Run Faster

 

TIME SPEED INCLINE NOTES
0:00-5:00 5.5 0.0 Warmup
5:00-6:30 7.0 0.0 Easy
6:30-7:30 8.0 0.0 Moderate
7:30-8:00 9.0 0.0 Hard
8:00-9:00 4.5 0.0 Recover
9:00-10:30 7.0 2.0 Easy
10:30-11:30 8.0 2.0 Moderate
11:30-12:00 9.0 2.0 Hard
12:00-13:00 4.5 0.0 Recover
13:00-14:30 7.0 4.0 Easy
14:30-15:30 8.0 4.0 Moderate
15:30-16:00 9.0 4.0 Hard
16:00-17:00 4.5 0.0 Recover
17:00-18:30 7.0 2.0 Easy
18:30-19:30 8.0 2.0 Moderate
19:30-20:00 9.0 2.0 Hard
20:00-21:00 4.5 0.0 Recover
21:00-22:30 7.0 4.0 Easy
22:30-23:30 8.0 4.0 Moderate
23:30-24:00 9.0 4.0 Hard
24:00-25:00 4.5 0.0 Recover
25:00-26:30 7.0 6.0 Easy
26:30-27:30 8.0 6.0 Moderate
27:30-28:00 9.0 6.0 Hard
28:00-33:00 4.5 0.0 Cooldown

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