Sigh…I know, I know. We are in that time of the year where you want to hibernate like a bear. The weather is getting cooler and it’s becoming more unpredictable to run outside. Well there is a solution…

Good old fashion treadmill!! You want to get your cardio in somehow, right? No, don’t call it dreadmill dammit! So to liven up those treadmill workouts I have a few programs you can try…

#1. Steady Increase Speed

• Warm-up 5 mins
• Increase speed by 0.1 every minute from 5.0-5.9
• Increase speed by 0.1 every 2 minutes from 6.0-6.9
• Increase speed by 0.1 every 1 minute from 7.0-8.0
• Finish with a cool down by walking 5 minutes

#2. Hills

• Warm –up 5 mins
• Light run @ 1 minute at 2% incline
• Rest(feet on side rails) @ 15 secs
• Light run @ 1 minute at 4% incline
• Rest(feet on side rails) @ 15 secs
• Light run @ 1 minute at 6% incline
• Rest( feet on side rails) @ 30 secs
• Repeat 3-5 times
• Cool down 5 mins

#3 Speed Intervals

• Warm-up with light jog for 5 mins
• 200 meter run @ RPE level 5-6
• Walk for 1 minute
• Repeat 2x
• 400 meter run @ RPE level 6-7
• Walk for 1 minute
• Repeat 2x
• 100 meter run RPE 8-9
• Walk for 1 minute
• Repeat 2x
• Cool down for 5 mins – walking

#4 Abs & Core

• Speed 3.8 Warm up Time: 0-5:00
• Mountain climbers 5:00-6:00
• Speed 4.2 mph 6:00-11:00
• Reverse Crunch 11:00-12:00
• Speed 4.4 mph 12:00-17:00
• Spiderman Plank 17:00-18:00
• Speed 4.5 mph 18:00-23:00
• Russian Twist 23:00-24:00
• Speed 4.0 cool down 24:00-29:00
• Bicycles 29:00-30:00

Best Walking Treadmill Workouts:

#1 The 12-3-30 Workout

• Incline 12%
• Speed 3mph
• Time: 30mins

#2 Steady Increase Workout

• Warm-up 2mph @ 1% incline for 5 min
• Increase speed by 0.1 every 1 minute from 2.0-2.5
• Increase speed by 0.1 every 2 minutes from 2.5-3.5
• Increase speed by 0.1 every 1 minute from 3.5-4.0
• Cool down for 5 min

#3 Interval Walking Workout

• Warm –up 10 mins of easy walking
• 7x 1 minute hard effort (advance walkers can do up to 20 reps)
• 1 minute of slow easy walking between each effort
• Cool down 5-10 minutes

There are alot more treadmill workouts, but this is a good start!

Another pointer is run based on RPE (rate of perceive exertion) instead of pace if you feel some of these workouts are slightly more challenging.

Let me know how you made out with some of these workouts?

Happy Running

 – Coach Steph