Treadmill Workout Breakdown

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Hi Everyone,

Yesterday I planned on filming a video, but Jesse had to go over to his brother’s house so I switched up my plan, and did a treadmill workout instead. 

I alternated my speed throughout the workout. I went through this twice, so my running time was 40 minutes. I also did a 5 minute cool down, walking on the treadmill after completing this workout. 

This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds. 

The chart below shows the breakdown that I used.   

Treadmill Workout 
Repeat

I filmed a new workout today, so that will be posted shortly! As with any workout, be sure that you are working to your own level. Going faster than your body can handle will not benefit you. The best path is to slowly build up your level of endurance. As long as you are working at your bodies optimal level you are getting great benefits and increasing your level of fitness. 

Have a great day!
Melissa

4 thoughts on “Treadmill Workout Breakdown

  1. Anonymous

    Hi! i love running i just ran my first 5k in march and i would love to build up to half marathon soon, however i keep getting injured! I have had runner’s knee, shin splints, and i currently have plantar fasciitis. I have been doing your workouts for about 2 months instead of running which seems to help but i just would love to run again..any info on what i should do or change? I wear Nike Air Pegasus currently but if there is one you like better im willing to try just about anything to get back on the road!
    Thanks for your help.

    • Congrats on doing your first 5K! Jesse got a stress fracture running in the same shoes you are wearing.

      I would recommend going to a running store and have them analyze your gait pattern, and stride. Bring the shoes you have been running in. I am partial to Brooks and Aasics for running. Currently I run in the Brooks Glycerin and I love them, plus they are sturdy enough to last a lot of miles.

      Also, stretch: http://www.benderfitness.com/2012/01/full-body-stretching-great-for-runners.html This is a stretching workout for runners. I hope that helps!

    • Anonymous

      Thank you so much!
      I will have to try that! When I was looking for my shoes I wasnt sure of what a runner shoe should feel like, since i have only been running since December. Now that I have been running for a few months I think I have a feel of what I should look for in my next pair (better arch support). When I go to get more, I will try yours.
      I love that video, it sure has helped me through those injuries I was telling you about!
      Again thanks!

  2. Hi! I love your videos and I am a runner myself, learning to be persistant 😉 I want to become faster instead of having a consistant pace. I’ll use this training too! About shoes: currently I’m running on my Mizuno’s they’re great! I have neutral feet when I run. Before it seemed I was pronating and I got myself some asics for that, which gave me al sorts of complaints. It’s really good to have someone look at the way you run! Thanks again!!

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