The treadmill is a great tool for working out when the thermometer plummets, it’s dark or it’s raining. But when you get on the treadmill it is important to have an action plan, so not only will time pass you faster, but you will improve your fitness more than if you always run the same type of training. Here are 4 examples of treadmill jobs on days when you just don’t feel like sticking your nose out the door.
THE FAST 15
This workout is ideal for when you are short on time. Run slowly for 3 minutes, then gradually increase your speed until you reach a fast pace and hold it for 2 minutes (okay if you are out of breath at the end). Walk for 30 seconds. Repeat the “fast-walk” sequence. Repeat the sequence one more time but lengthen the fast stretch to 3 minutes. Walk for 30 seconds. Repeat. Walk for a while to cool down.
THE 30 ALTERNATES
Warm up for 6 minutes alternating between 30 seconds of running and 30 seconds of walking. Then pick up your pace a little and run for 30 seconds. Walk for 30 seconds. Continue with this 30 “-30” alternation, slightly increasing the pace with each leg of the run. Make as many pairs as you can, but don’t get tired.
Increase your speed to a pace you can handle fairly smoothly. Run for 2 minutes, then walk for 1 minute. Repeat this 2: 1 sequence 3 times. At this point, change the sequence by increasing the duration of the run to 3 minutes and always walking for one minute. Repeat this new sequence 3 times 3. Finish your workout by running two 2: 1 sequences followed by two 1: 1 sequences.
Run for 3 minutes at an easy pace. Increase the incline of the treadmill to 2% for one minute, then set it to 4% for another minute. Lower the incline and recover for a minute. Increase to 4% and run for 2 minutes. Alternate two minutes of running “uphill” to one minute of slow running on the flat, as long as possible.