Running on a treadmill is more convenient than running outside because you don't have to worry about the temperature, downpours, dogs, car fumes or whether or not it is too dark. Hence, a treadmill schedule for weight-loss is easier to stick to than running outdoors, increasing the likelihood you will burn plenty of calories and lose weight.
Mondays
It takes 20 to 30 minutes of aerobic activity for your body to begin using fat as fuel. Ideally, include two long treadmill runs in your weekly running program. However, if you can't run nonstop for 45 to 90 minutes, include walking intervals. You don't have to run nonstop to reap fat-burning benefits, but you do have to keep going. For instance, you can alternate running for 3 minutes and walking for 2 minutes for the entire length of your workout. Or alternately run 9 minutes and walk 1 minute in a 45-to-90 minute workout. Keeping the treadmill incline at 1 percent mimics running on a flat surface outside.
Tuesdays
Your treadmill run the day after a long endurance session should be much shorter and more intense than the endurance run. Try sprint workouts on a 1 percent incline or hill setting for 20 to 25 minutes. An intense cardio workout burns calories after you are done running and increases the fat-burning enzymes in your muscle cells, enhancing weight loss. Use the manual setting on the treadmill to control your speed and incline. Alternate sprinting on a 1 percent incline for 20 to 30 seconds and walking for 2 minutes during a 20-to-25 minute workout, gradually increase your speed. Or sprint up a 3 percent incline for 30 seconds and then walk on a 1 percent incline for 2 minutes, totaling 20 to 25 minutes. Increase the incline or speed with every hill sprint interval.
Thursdays
Your third treadmill run of the week should be of moderate intensity and duration. This run should fall between your endurance session and your sprint session. Such runs enable you to run slightly faster during your long endurance session and burn predominantly fat instead of carbohydrates. Instead of running at a consistent pace, run faster for 20 seconds every 2 to 4 minutes, for a total of 30 minutes. This type of a workout is called Fartlek training. Or use the interval program on your treadmill while keeping the incline at 1 percent.
Fridays
Your last treadmill run of the week should be another long workout. This session should last 15 minutes longer than your Monday workout without going over 90 minutes. If you did 90 minutes on Monday, increase your speed or the number of minutes you spend running versus walking. Or do a combination workout by running nonstop for 20 minutes, and then running for 3 minutes and walking for 2 minutes for the remainder of your long workout.
Considerations
Running most days of the week does not guarantee you will lose weight if you eat more calories than you expend. Consider cutting your caloric intake by 250 to 500 calories every day. Do not cut more than 500 calories or you will not have the energy to run and burn more calories. Eat immediately after every run to maximize fuel replenishment in your muscles. This ensures you will have plenty of energy for your next run without having to eat so many calories.
References
- "Strength and Conditioning Journal"; Fat Burning; Bruce Craig, PhD; October 2006
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; December 2009
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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