HEALTH & FITNESS ARTICLES
Treadmill Workouts |
Hi, hope everyone is doing well. The following are good treadmill workouts everyone should try to do 1-3 times per week for increased speed + Strength. Treadmill Workouts – Hill Work 1A – 36:00 minutes “Speed” Warm Up – 5:00 Incline Run – 4x1:00 (1:00) Alternating 4% incline and 1% incline each minute. Power Walk – 2:00 @ 8% Incline, speed 3.6-4.0 Incline Sprints – 4x0:40 (1:20) @ 4% Incline Power Walk – 2:00 @ 8% Incline Incline Run – 4x1:00 (1:00) Alternating 4% incline and 1% incline each minute. Cool down – 4:00 1B – 46:00 minutes “Endurance” Warm Up – 5:00 Incline Run – 5x1:20 (0:40) Alternating 4% incline and 1%. Power Walk – 4:00 @ 8% Incline, speed 3.6-4.0 Incline Sprints – 6x0:40 (1:20) @ 4% Incline Power Walk – 4:00 @ 8% Incline Incline Run – 5x1:20 (0:40) Alternating 4% incline and 1%. Cool down – 4:00 1C – 1:10:00 minutes “Strength” Warm Up – 5:00 Incline Run – 3x2:00 (1:00) Alternating 4% incline and 1%. Power Walk – 2:00 @ 8% Incline, speed 3.6-4.0 Incline Sprints – 4x0:40 (1:20) @ 4% Incline Power Walk – 2:00 @ 8% Incline Incline Run – 3x2:00 (1:00) Alternating 4% incline and 1% Incline Sprints – 4x0:40 (1:20) @ 4% Incline Cool down – 4:00 Treadmill Workouts – Distance 1A – 36:00 minutes “Beginner Endurance” Warm Up – 5:00 Distance Run – 2x0.25 (0.25) 90% PRE, walk/jog recoveries Endurance Run – 0.50 (0.25) 80% PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 90% PRE, walk/jog recoveries Endurance Run – 0.50 (0.25) 80% PRE, walk/jog recoveries Cool down – 4:00 1B – 42:00 minutes “Intermediate Endurance” Warm Up – 5:00 Distance Run – 4x0.25 (0.25) 90% PRE, walk/jog recoveries Endurance Run – 0.50 Distance Run – 4x0.25 (0.25) 90% PRE, walk/jog recoveries Endurance Run – 0.50 Cool down – 4:00 1C – 48:00 minutes “Advanced Speed” Warm Up/Endurance Run – 0.50 Distance Run – 2x0.25 (0.25) 90% PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 95% PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 90% PRE, walk/jog recoveries Distance Run – 2x0.25 (0.25) 95% PRE, walk/jog recoveries Cool Down/Endurance Run – 0.50 Treadmill Workouts – Strength/Speed 1A – 30:00 minutes “Beginner Endurance” Warm Up – 5:00 Hill Strength – 6x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Endurance Run – 4:00 Hill Strength – 6x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Endurance Run – 4:00 Cool down – 5:00 “ Hill Strength Incline Starts at 6%” 1B – 30:00 minutes “Intermediate Endurance” Warm Up – 5:00 Hill Strength – 10x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Endurance Run – 2:00 Hill Strength – 10x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Endurance Run – 2:00 Cool down – 5:00 “Hill Strength Incline Starts at 10%” 1C – 34:00 minutes “Advanced Endurance” Warm Up – 4:00 Hill Strength – 8x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Endurance Run – 1:00 Hill Strength – 8x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Endurance Run – 1:00 Hill Strength – 8x0:30 (0:30) Descending Incline 1%, Ascending Speed 0.2 Cool down – 4:00 “Hill Strength Incline Starts at 8%” |
This article was provided by All3SportsTraining For more information on All3SportsTraining, check out their full profile here. |