Treadmill Workouts!

For many of us we have had a great summer running outside with the sun in our face and wind at our backs.  However, it is time to begin thinking about bringing our running back inside.  As we know, RI weather is very unpredictable, nice one day, crappy the next.  It is always the nice days that we are stuck inside at work with endless meetings and such.  
So over the last couple of weekends I decided to create a couple of treadmill workouts that will get a good sweat on without being bored.  I know that this sound impossible but it is true.  

For these workout outs all you need is a treadmill, loud music and a timer of sorts.  You can change up these workouts to suit your time, ability and type of treadmill you have access to.  Not all treadmills have the same incline ability so take that into account when planning your run. 

Treadmill Workout 1:
5 min warm up
1:30 tempo
30 sprint  X2
4x15 back squat with 30 second rest in between each round. 
Repeat run x2
4x15 weighted lunges with 30 second rest in between each round. 
Repeat run  x2
4x15 weighted Step ups with 30 second rest in between each round. 
Repeat run 2
This workout took about 1 hour.  I got miles total which took about 25 minutes. The rest of the time was utilized with the barbell work.  My warm up was @ 0% incline and 6.0 speed.  My tempo work was @ 2% incline at 7.5, my sprint was at 8.5. 

Treadmill Workout 2:
 0% incline   .5
2% incline 1 mile
4% incline 1.5
6% incline 2 mile
8% incline 2.5 mile
10% incline 3 mile 
12% incline 3.5
Walk at 4.0
12% incline 4.5 @4.0
10% incline 5 @4.2
8% incline 5.5@ 4.4
6% incline 6.o @ 4.6
4% incline 6.5 @ 4.8
2 % incline 7 @ 5.0
Jog
0% incline 8 @3.5 cool down
This workout as prescribed was very long, like 96 minutes long.  I know many of us do not have and hour and a half to run on the treadmill...but I was into this workout for the long haul.  You could certaining make these two different workouts!  I walked the first half 0-12% incline at 4.0.  Then I began a jogging pace on the way down.  I got 8 miles in total and never ran faster than 5.0.  My heart rate stayed up the whole time and I worked up a good sweat for sure!

Treadmill Workout 3:
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This treadmill workout starts at 0% incline pace is 4.0 for 1/4 mile increase to 6.0 for .1/4 mile...next round go up 2% incline go down 4.0 for a ¼ mile then up 6 for a ¼ mile.  Repeat this all the way up to 12%...then go back down
This work out covered 6.5 miles total and took about 75 minutes.  If you don’t have that much time then hop inclines by 4% each time for less rounds or only go up the incline not up and down.  I have to say this was the most challenging out of all three.  Being that I was going back and forth from a walking pace to a job every quarter mile plus increasing the incline.  This workout kept my mind very busy and heart rate high.  I will definately be repeating this one.    














 

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