This treadmill workout starts with a steady warm-up and progresses into three stages of progressively faster intervals. In the first set, you alternate four times between “sprint” and “recovery” intervals before moving onto a second and third set of intervals that further increase your running pace. By the final set, your “sprint” interval in the first set becomes your “recovery” interval in the last. This workout continuously pushes you to increase your speed, while, at the same time, keeps your interest and motivation high while running on the treadmill.
Total time: 40 minutes
Distance covered: ~ 4 miles
Incline: 1%
| | Time | MPH |
| Warm Up | 0:00-5:00 | 5.5-6.0 |
| 1st Set | 5:00-8:00 | 6.0 |
| | 8:00-9:00 | 6.5 |
| | 9:00-10:00 | 6.0 |
| | 10:00-11:00 | 6.5 |
| | 11:00-12:00 | 6.0 |
| | 12:00-13:00 | 6.5 |
| | 13:00-14:00 | 6.0 |
| | 14:00-15:00 | 6.5 |
| 2nd Set | 15:00-18:00 | 6.3 |
| | 18:00-19:00 | 6.8 |
| | 19:00-20:00 | 6.3 |
| | 20:00-21:00 | 6.8 |
| | 21:00-22:00 | 6.3 |
| | 22:00-23:00 | 6.8 |
| | 23:00-24:00 | 6.3 |
| | 24:00-25:00 | 6.8 |
| 3rd Set | 25:00-28:00 | 6.5 |
| | 28:00-29:00 | 7.0 |
| | 29:00-30:00 | 6.5 |
| | 30:00-31:00 | 7.0 |
| | 31:00-32:00 | 6.5 |
| | 32:00-33:00 | 7.0 |
| | 33:00-34:00 | 6.5 |
| | 34:00-35:00 | 7.0 |
| | 35:00-36:00 | 6.5 |
| | 36:00-37:00 | 6.3 |
| Cool Down | 37:00-40:00 | 5.5-6.0 |
This treadmill workout starts with a steady warm-up and progresses into three stages of progressively faster intervals. In the first set, you alternate four times between “sprint” and “recovery” intervals before moving onto a second and third set of intervals that further increase your running pace. By the final set, your “sprint” interval in the first set becomes your “recovery” interval in the last. This workout continuously pushes you to increase your speed, while, at the same time, keeps your interest and motivation high while running on the treadmill.
Total time: 40 minutes
Distance covered: ~ 4 miles
Incline: 1%