I find that running on a treadmill can be very tedious (especially if there’s nothing good on TV at the gym) and I don’t do it as often as I should because it bores me too much. A few years ago when I was struggling with this and struggling to lose that last 10 pounds I talked it over with a personal trainer I worked with at a physical therapy facility. He gave me this awesome workout that totally kicked my butt! I was in good shape, but this was so hard and I was determined to beat it (I can be ridiculously competitive). I’m sharing it with you in hopes that next time you think of your treadmill run with dread, you can use this to keep it exciting. It’s very hard so if you’re a beginning runner, please don’t let this scare you away from running, modify it so that you can do it and then work your way up. Working out should be fun so if at any time you decide you hate this and you’re cursing the day you ever took my advice, modify! Modify it so it’s exciting for you and will keep you going. So, the workout….
| | Incline | Speed | Time |
| 1 | 0% | walk | 3 min |
| 2 | 10% | 4.0 mph | 1 min |
| 3 | 8% | 4.5 mph | 1 min |
| 4 | 6% | 5.0 mph | 1 min |
| 5 | 4% | 5.5 mph | 1 min |
| 6 | 2% | 6.0 | 1 min |
| 7 | 0% | 7.0 | 1 min |
| 8 | Repeat steps 2-7 for a total of 3 times through. | ||
| 9 | 0% | walk | 5 min |
It should take you a few weeks to really get use to this routine but once you do, step it up to 2 min per interval. Once you’re use to that, step it up to 3 min each. You do NOT need to do this workout every day. You need time to recover. If you like to run every day, go for it but reserve this workout for every other day. Do a different run in between or even a different type of cardio. The following is a list of modifications you can make to make this workout easier for you if you need to work up to it:
1. Start the inclines lower. Do an incline of 5-4-3-2-1-0 until you can successfully complete the workout at that incline. Then take it up to 10-8-6-4-2-0. If you really want to gradually build it up here’s a combination you can do to work up to it:
Day 1: 5-4-3-2-1-0
Day 2: 6-5-4-3-2-0
Day 3: 7-6-5-4-2-0
Day 4: 8-7-6-4-2-0
Day 5: 9-8-6-4-2-0
Day 6: 10-8-6-4-2-0
In 6 runs (remember, you don’t want to do this every day) you’ve built up to the workout and are ready to move it on up to 2 minutes at each interval.
2. Start slower. You can pace it slower so that you are more able to complete the workout without stopping. For instance, you could start off at 3.0 mph and move up by 0.5 mph at each incline change.
3. If you can only make it through once, work on that. Then work on completing the workout twice. Once you’re use to that, go to three times through.
4. Work at a shorter time. 1 minute too much? Move to 30 seconds at each interval. With only going 30 seconds, you have to make your changes in incline and speed quickly otherwise your time will be up before you can fully make the change. I don’t necessarily recommend doing 30 seconds because of this, but if this is what you prefer, start with that.
I love to have my butt kicked during a workout but if you’re not up for that or if that’s not your style, use some of these modifications to help you fit the workout to your liking. You have to keep your cardio routines fun or you won’t keep doing it. Grab your mp3 player, load it up with intense, fast pace music and hit the treadmill!
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