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Don't Dread the Tread - Three treadmill workouts to shake it up


The grind is real. I’ve been on the road a lot for work these days and to be honest, fitting in a workout can be tough. My first choice is always a good fitness class. In fact, in a new city one of my favorite things to do is check out a new studio. But scheduling around work can be difficult and when you just gotta get ‘er done, that’s not always an option.


The easiest way I get my strength on the road is my TRX (more on that later) so what I need is that beautiful endorphin pumping, sweat dripping, you hate it but you love it, cardio blast. Behold, the treadmill. Yeah, admittedly it’s not my favorite (Spin is my jam), but when your best bet is the hotel gym, just make it happen. And so, I have been inspired to share three of my go-to tread workouts that have crept in to my life as of late.


Whether you’re on the road or the treads your jam and you’re looking to mix it up, I promise these will do the trick!


Increasing speed Intervals

(40 – 60 min *Depending on your time/goals)

Time // Action

5:00 Start with a gentle warm-up. I like powerwalking about 4mph

5:00 Find your steady state/moderate jog. For most this is anywhere from 5-7mph

5:00 Increase your mph by .5

4:00 Return to steady state

4:00 Increase your mph by 1

3:00 Return to steady state

3:00 Increase your mph by 1.5

2:00 Return to steady state

2:00 Increase your mph by 2

1:00 Return to steady state

1:00 Increase your mph by 2.5

:30 Steady state

:30 Increase your mph by 3:00

*Depending on the amount of time you have, you can finish and cool down from here, or finish with a few more :30’s or 1 minute intervals alternating between steady state and your run. The number you pick is dependent on how long you want your workout to be and really just how much gas you got in that tank.

4:00 Cool Down


Power-walk Incline + Steady-State Run Intervals

(50 Min)

Time // Action

5:00 Start with a gentle warm-up. I like powerwalking about 4mph (no incline)

5:00 Gradually increase incline to 5 - 8 %

5:00 Increase MPH to moderate jog (5-7mph), decrease incline to 2%

5:00 Decrease MPH to powerwalk (3.5-4 mph) and increase incline to previous climb

5:00 Increase MPH to previous moderate jog +.2, decrease incline to 2%

5:00 Decrease MPH to powerwalk (3.5-4mph) and increase incline to previous climb

5:00 Increase MPH to previous moderate jog +.2, decrease incline to 2%

5:00 Decrease MPH to powerwalk (3.5-4mph) and increase incline to previous climb

5:00 Increase MPH to previous moderate jog +.2, decrease incline to 2%

5:00 Cool down


Sprints!

(40 – 60 min)

Time // Action

5:00 Start with a gentle warm-up. I like powerwalking about 4mph

5:00 Find your steady state/moderate jog. For most this is anywhere from 5-7mph

1:30 Increase by 1pmh (6,7,8)

1:00 Increase by 1mph (7,8,9)

:30 Increase by 1mph (8,9,10)

2:00 Steady State

Repeat highlighted area 5-8x depending on your time/goals

5:00 Cool Down

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