Treadmill workouts are designed to help improve your cardiovascular health as well as your overall endurance. While treadmill workouts can often be performed outdoors on tracks and running paths, the controlled environment of a gym allows you to have complete control of your elements and resistance levels. Treadmill workouts range from uphill workouts to short sprint workouts.
20-Minute Treadmill Hill Workout
This 20-minute hill workout is designed to improve your endurance as well as strengthen your leg muscles. For the first three minutes of your run, set a pace of 3 mph and an incline of one. For the next 30 seconds, increase the incline by one and speed by half a mile. Continue this steady increase for the next two minutes and 30 seconds. From here, repeat the same increases for the rest of your run, bringing the resistance back down to one each time you start a new interval.
30-Minute Sprint Workout
This treadmill workout is designed to improve your overall acceleration and ability to increase speeds at the end of races. Start with a 10-minute jog, keeping the treadmill below 4 mph. From here, run for an additional five minutes at a speed of 5 mph. For the next 10 minutes, run at 6 mph. For the last five minutes, increase the speed of the treadmill to your maximum speed and hold this pace for five minutes. As you improve, you can increase the incline of your run to make it more difficult.
Speed Demon Workout
This treadmill workout is designed to improve your overall speed with respect to long-distance running. Start running at an easy pace for 10 minutes. From here, increase the speed of your treadmill 20 seconds faster than your comfortable speed. Run for three minutes at this speed, following it up with three minutes of slow jogging to help you catch your breath and recover. Perform this workout for a total of 30 minutes before cooling down.
Progression Treadmill Workout
This workout is designed to improve your overall running speed over the course of 10 weeks. On the first day of the workout, start with a 10-minute warm-up run to get loose. From here, run continuously for five minutes at a speed that is 15 seconds faster than your best pace. Cool down for 10 to 20 minutes of jogging. For the next 10 weeks, increase your goal pace by one minute per week.
Member Comments