Tag Archive | Interval training

Walking Interval Workout

Sometimes you just need a day off from running for whatever reason or another. Here is an interval WALKING workout for the treadmill.

Time / Speed / Incline / Calories Burned (based on 130lb woman)
0:00-5:00 / 2.5 (24 min. per mile) / 5% / 27
5:00-10:00 / 3.0 (20 min. per mile) / 10% / 38
10:00-12:00 / 4.0 (15 min. per mile) / 15% / 24
12:00-17:00 / 3.0 / 10% / 38
17:00-19:00 / 4.0 / 15% / 24
19:00-24:00 / 3.0 / 10% / 38
24:00-26:00 / 4.0 / 15% / 24
26:00-31:00 / 3.0 / 10% / 38
31:00-33:00 / 4.0 / 15% / 24
33:00-38:00 / 3.0 / 10% / 38
38:00-40:00 / 4.0 / 15% / 24
40:00-45:00 / 3.0 / 10% / 38
45:00-50:00 / 2.5 / 5% / 27

Total calories burned: 402

Beginners Running Interval Training for Treadmill

As a new runner, it is sometimes very difficult to encourage myself to get on the treadmill and start my running workout. In researching, I discovered that if I incorporated interval runs into my training, it will be much easier for me to make strides and advance as a runner! This interval treadmill workout is tailored especially for beginners and is only 20 minutes long! It will be over before you know it, so get up & start moving!

Set Incline to 1

* To clear up any confusion the workout should be read as follows: The first 3 minutes will be run at a speed of 3, the next 2 minutes (3-5) should be at a speed of 3.5, the next 2 (5-7) at a speed of 5.5, etc.

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