Effective Treadmill Running ProgramFitness Woman

Outside in the elements is always, in my humble opinion, the best training running. Here balance and proprioception are incredibly important and those alone kick up your benefits significantly.

Sometimes though weather is bad or you just have a specific time window and a treadmill is going to work better in that schedule. If that’s the case use the following program to get the most out of your time.

TIME SPEED INCLINE NOTES
1:00-1:20 5.0 (beginner), 7.0 (moderate), or 9.0 (advanced) 5.0 80-second interval
1:20-2:20 Walk or jog 5.0 1-minute recovery
2:20-3:30 5.3, 7.3, or 9.3 4.0 70-second interval
3:30-4:30 Walk or jog 4.0 1-minute recovery
4:30-5:30 5.6, 7.6, or 9.6 3.0 60-second interval
5:30-6:30 Walk or jog 3.0 1-minute recovery
6:30-7:20 5.9, 7.9, or 9.9 2.0 50-second interval
7:20-8:20 Walk or jog 2.0 1-minute recovery
8:20-9:00 6.2, 8.2, 10.2 1.0 40-second interval
9:00-10:00 Walk or jog 1.0 1-minute recovery
10:00-10:30 6.5, 8.5, or 10.5 0 30-second interval
10:30-13:00 Walk or jog 0 Complete recovery/end of segment one
13:00-13:30 Fastest speed from segment 1 (6.5, 8.5, or 10.5) 2.5 30-second interval
13:30-14:30 Walk or jog 2.5 1-minute recovery
14:30-13:10 6.5, 8.5, or 10.5 2.5 40-second interval
13:10-14:10 Walk or jog 2.5 1-minute recovery
14:10-15:00 6.5, 8.5, or 10.5 2.5 50-second interval
15:00-16:00 Walk or jog 2.5 1-minute recovery
16:00-17:00 6.5, 8.5, or 10.5 2.5 60-second interval
17:00-18:00 Walk or jog 2.5 1-minute recovery
18:00-19:10 6.5, 8.5, or 10.5 2.5 70-second interval
19:10-20:10 Walk or jog 2.5 1-minute recovery
20:10-21:30 6.5, 8.5, or 10.5 2.5 80-second interval
21:30-25:30 Walk or jog 0 Cooldown
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