Treadmill Intervals

hh07

I am almost finished with C25K, but finding that my boredom threshold for treadmill jogging at the same speed is around 30 minutes. (Due to work, I only get to exercise when it is dark and I can't run outside so please don't tell me I would be able to run longer without boredom outside).

I haven't developed a love of running like some people have from C25K unfortunately. The cold hard truth is that I run so I burn more calories, so I can eat some exercise calories back, as my goal is set is 1200 (I am only 5 foot tall and have a sedentary job).

So, as an alternative I want to start a treadmill interval programme, running faster in sections and then walking/jogging inbetween. Does anyone have any recommendations? I like to have something to aim for, so a programme with increasing speeds etc would be ideal.

Currently, with warm ups and cool downs and around 30 mins of running at 8km/h I burn around 330-350 calories in a 45 minute total session on the treadmill. This is just going from the machine (height and weight input). I would like to keep the total burn the same or higher.

Thanks in advance!

_m0lly

I don't know if this will be of any help to you, but I carry out my running similarly. I run fast for 12 minutes, then walk for 4 minutes, run again for 6, walk for 3 then run again for 6, then walk for 2, and then run again for 4. And I usually burn around 375 calories by doing this in just under 40 minutes. Hope this helps!

AllanMisner

Given your current pace, I’d look at adding a 3 - 4 sessions of 1 - 2 minutes at 9km/h at 10, 15 and 20 minutes of your 30 minute run. So, It would go like this:
- 5 minutes at 8km/h
- 2 minutes at 9km/h
- 3 minutes at 7.5km/h
- 2 minutes at 9km/h
- 3 minutes at 7.5km/h
- 2 minutes at 9km/h
- 3 minutes at 7.5km/h
- 2 minutes at 9km/h
- 3 minutes at 7.5km/h
- 5 minutes at 8km/h

After you run this, you can tweak the faster and slower intervals to ensure you can handle the fast and recover during the slow.

hh07

Thanks both - I will have a go at both of these over my next few work outs to see which fits with my pace and fitness.