Treadmill workouts

If you are somebody who goes to the gym I’m sure treadmill is one of your regularly used machines. Treadmill was the first machine I ever used and I still use it on regular basis. Doing the same thing every single day can be boring and also it gets less effective as time passes. It is very important to keep your body guessing.

I use the treadmill at 3 times a week, initially I was focused on just increasing my jogging time, then I focused on my speed slowly I realised the importance of switching things a little. So now if I have three treadmills workout planned in a week they are all different workouts.

Here are my treadmill workouts and for each of the workout below I have different interval versions depending on how I feel.

Tread mill workout 1 - Interval training - sprints

Warm-up

2 minutes Walk

1 minute jog at a very low speed

2 minutes increase speed to my base speed (This is the speed I can jog comfortably for 45 minutes continuous)

Intervals (option1)

30 seconds jog at my base speed

1 minute sprint

30 seconds jog at my base speed

1 minute sprint

30 seconds jog at my base speed

1 minute sprint

30 seconds jog at my base speed

(Repeat above for 5 intervals, you always get a minute base jog towards the end and beginning of a new interval)

Intervals (option 2)

30 second walk – sprint - 30 seconds walk

Intervals (option 3)

30 second walk – 30 second jog a little higher than base – 1 minute sprint

Cool down

Tread mill workout 2 -  Interval training – Hills

Warm-up

2 minutes Walk

Increase inclination to a comfortable low and 1 minute jog at a very low speed

Increase inclination and 2 minutes jog at base speed 
Intervals (option1)

1 minute jog upslope (no holding on to the bars) – speed is usually my base and inclination is not too easy but if I lose my speed I would slide of

30 seconds – reduce speed but same inclination

30 seconds - reduce inclination and speed

1 minute jog upslope

30 seconds – reduce speed but same inclination

30 seconds - reduce inclination and speed

1 minute jog upslope

30 seconds – reduce speed but same inclination

30 seconds - reduce inclination and speed

(Repeat the above interval 5 times)

Intervals (option 2)

1 minute jog upslope - 1 minute walk upslope (lower inclination and speed)

Intervals (option 3)

1 minute jog upslope – reduce inclination and speed a little 30 second jog upslope – 30 seconds walk at a much lower inclination

Cool down

 

Treadmill workout 3 – every km at different speed

Warm-up

1^st km at my highest speed (this is not the same as sprint a little slower than sprinting bout 2-2.5% higher than my base)

2^nd km at a little lower speed (1-1.5% higher than my base)

3^rd km at by base speed

4^th km is upslope and jogging 1 % lower than my base speed

5th km fast walking and cool down

Treadmill workouts 4 – long run at my base speed for as long as I can
Usually stick to around 5 to 6k

How I decide my speed?
Sprint - I can run at this speed barely for a minute
Faster sprint - A speed I can run for only 30 seconds and then I go down to my sprint for another 30 seconds
Base speed - I can run at this speed comfortably for around 45 minutes

These are my 4 usual treadmill workouts sometimes I even mix them all up.By doing all of the above I noticed I have improved both my speed and stamina considerably faster than I had when I was just stuck in routine of doing the same thing over and over again.

I hope you find this useful. Are there any other routines you follow on the treadmill that you enjoy and find very useful?

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Tanvee