Treadmill Training
Put down the weights and tighten up those shoe laces for a workout that will have you burning more calories than you can ever imagine. In this workout you will have to be comfortable with running at high speeds on the treadmill and most importantly hoping off the treadmill while it is still going. For instance, on pretty much every treadmill there are ledges on the side of the rotating belt that are big enough for you to step on to and rest if you have to. You might have done this before when you were running on the treadmill one day and stepped off to the side to rest, get a drink of your water bottle, and then you proceeded to complete your run. However, in this workout you will be allowed to rest/hop off the treadmill after every assigned run, but the rest you take should not exceed past 45 seconds. In addition, there will be some runs in which you will hold on to the rail in front of you (usually where the heart rate monitors are) and perform the run. This workout is not easy! If you need to take more rest or adjust the intensity (speed/incline) do so to meet your needs. On the other hand…PUSH YOURSELF
Here’s how it goes…
| Run |
Time |
Speed |
Incline |
| 1. Warm up |
1 – 2 minutes |
Your choice |
Your choice |
| 2. |
30 sec |
7 |
5 |
| 3. |
30 sec |
7 |
6 |
| 4. |
15 sec |
8 or 7 |
8 |
| 5. |
15 sec |
8.5 or 7.5 |
8 |
| 6. |
15 sec HOLD |
9 or 8.5 |
10 |
| 7. |
15 sec |
8.5 or 7.5 |
10 |
| 8. |
15 sec HOLD |
9.5 or 8.5 |
12 |
| 9. |
15 sec |
9 or 7.5 |
12 |
| 10. |
10 sec |
9.5 or 8 |
15 |
| 11. |
10 sec |
9.9 or 8 |
15 |
| 12. |
10 sec |
9.9 or 8 |
15 |
| 13. |
10 sec |
9.9 or 8 |
15 |
| 14. Cool down |
30 |
7 |
10 |
| 15. |
30 sec |
5 |
5 |
| 16. |
2 min |
3 |
2 |
This prescribed workout is for elite athletes who are comfortable at running high speed on the treadmill, as well as hoping off while the treadmill belt while it is still moving. If you feel that you are going to fly off the treadmill because it is too intense, decrease the intensity (speed/incline) so you don’t kill yourself. This workout will allow you to burn a lot of calories and also increase your speed, agility, and joint proprioception (joint awareness). Have Fun!
