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HEALTH & FITNESS ARTICLES

Treadmill Workouts

Hi, hope everyone is doing well. The following are good treadmill workouts everyone should try to do 1-3 times per week for increased speed + Strength.

Treadmill Workouts – Hill Work 1A – 36:00 minutes

“Speed” Warm Up – 5:00

Incline Run – 4x1:00 (1:00)

Alternating 4% incline and 1% incline each minute.

Power Walk – 2:00 @ 8% Incline, speed 3.6-4.0

Incline Sprints – 4x0:40 (1:20) @ 4%

Incline Power Walk – 2:00 @ 8%

Incline Incline Run – 4x1:00 (1:00)

Alternating 4% incline and 1% incline each minute.

Cool down – 4:00 1B – 46:00 minutes

“Endurance” Warm Up – 5:00

Incline Run – 5x1:20 (0:40)

Alternating 4% incline and 1%.

Power Walk – 4:00 @ 8% Incline, speed 3.6-4.0

Incline Sprints – 6x0:40 (1:20) @ 4%

Incline Power Walk – 4:00 @ 8%

Incline Incline Run – 5x1:20 (0:40)

Alternating 4% incline and 1%.

Cool down – 4:00 1C – 1:10:00 minutes

“Strength” Warm Up – 5:00

Incline Run – 3x2:00 (1:00)

Alternating 4% incline and 1%.

Power Walk – 2:00 @ 8%

Incline, speed 3.6-4.0

Incline Sprints – 4x0:40 (1:20) @ 4%

Incline Power Walk – 2:00 @ 8%

Incline Incline Run – 3x2:00 (1:00)

Alternating 4% incline and 1%

Incline Sprints – 4x0:40 (1:20) @ 4%

Incline Cool down – 4:00

Treadmill Workouts – Distance 1A – 36:00 minutes

“Beginner Endurance” Warm Up – 5:00

Distance Run – 2x0.25 (0.25) 90%

PRE, walk/jog recoveries Endurance Run – 0.50 (0.25) 80%

PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 90%

PRE, walk/jog recoveries Endurance Run – 0.50 (0.25) 80%

PRE, walk/jog recoveries Cool down – 4:00 1B – 42:00 minutes

“Intermediate Endurance” Warm Up – 5:00

Distance Run – 4x0.25 (0.25) 90%

PRE, walk/jog recoveries Endurance Run – 0.50

Distance Run – 4x0.25 (0.25) 90%

PRE, walk/jog recoveries Endurance Run – 0.50

Cool down – 4:00 1C – 48:00 minutes

“Advanced Speed” Warm Up/Endurance Run – 0.50

Distance Run – 2x0.25 (0.25) 90%

PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 95%

PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 90%

PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 95%

PRE, walk/jog recoveries Cool Down/Endurance Run – 0.50

Treadmill Workouts – Strength/Speed 1A – 30:00 minutes

“Beginner Endurance” Warm Up – 5:00

Hill Strength – 6x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2

Endurance Run – 4:00 Hill Strength – 6x0:30 (0:30)

Descending Incline 1%, Ascending Speed 0.2

Endurance Run – 4:00

Cool down – 5:00 “

Hill Strength Incline Starts at 6%” 1B – 30:00 minutes

“Intermediate Endurance” Warm Up – 5:00

Hill Strength – 10x0:30 (0:30)

Descending Incline 1%, Ascending Speed 0.2

Endurance Run – 2:00

Hill Strength – 10x0:30 (0:30)

Descending Incline 1%, Ascending Speed 0.2

Endurance Run – 2:00

Cool down – 5:00

“Hill Strength Incline Starts at 10%” 1C – 34:00 minutes

“Advanced Endurance”

Warm Up – 4:00

Hill Strength – 8x0:30 (0:30)

Descending Incline 1%, Ascending Speed 0.2

Endurance Run – 1:00

Hill Strength – 8x0:30 (0:30)

Descending Incline 1%, Ascending Speed 0.2

Endurance Run – 1:00

Hill Strength – 8x0:30 (0:30)

Descending Incline 1%, Ascending Speed 0.2

Cool down – 4:00 “Hill Strength Incline Starts at 8%”


This article was provided by All3SportsTraining
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