treadmill, what intervals do you do?

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MJ7910
MJ7910 Posts: 1,280 Member
in Fitness and Exercise
I wanted to start getting back on my treadmill to mix up the exercise a little. so i'm wondering what speeds/intervals/inclines do you all like to do? i am not going to be able to get a HRM but my treadmill does monitor it for me so i could use that as a guide. but i'm more interested in people that treadmill frequently i want to do 30 minutes, what do you do for your intervals to get a good burn? i am not a great runner and have had pain in the shins so i can run for short bursts at a time (like 3 minutes or so)... any help on recommending something?

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  • exacerbe
    exacerbe Posts: 447 Member
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    If I do run intervals on a treadmill, I usually do the following:


    5 minute warm up
    run/jog 2:30min. walk 2:30min (repeat for a total of 10 times)
    5 minute cool down
  • SoulNeedsBeauty
    SoulNeedsBeauty Posts: 154 Member
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    Bump
  • kcksmo
    kcksmo Posts: 19
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    Say the exertion scale is 1 (easiest) - 10 (working very hard). I would warm up 5 min at a 5-6 (on exertion scale, should be able to hold a conversation while running/walking) - don't look at speed just listen to your body. After five minutes go to a 8 (breathing more heavily) on scale for 1 min and alternate back and forth. Don't forget to do a cool down at the end to get your heart rate and breathing back to normal. With interval training, you will be surprised at your progress.

    It makes the treadmill time seem a lot faster setting these "mini goals"
  • KimertRuns13_1
    KimertRuns13_1 Posts: 705
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    I do a warm up mile (usually 10-10:30 pace) and then various speeds from 6mph to 7.3 mph for different distances until I've gone the total mileage I was aiming for the day. I also set the TM to an incline between .5 and 2%.
  • unicorn19girl
    unicorn19girl Posts: 56 Member
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    5 minute walk warmup start at a pace of 2.0 and end with 3.5=1/4 mile
    1 mile run with 1/4 mile at 5.5, 1/4 at 6.0, 1/4 at 5.5, 1/4 at 6.0
    walk 1/4 mile at 3.5
    1 mile run with same speeds as above
    walk 1/4 mile at 3.5
    1 mile run with same speeds above
    cooldown= 1/2 mile starting at 4.0 and ending with 2.0.

    takes about 45-50 minutes to complete but definately a good workout.
  • EMc4452
    EMc4452 Posts: 187 Member
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    I can get bad shin splints so I dont ever use an incline..as that seems to make them worse.

    But here is the interval I do:

    0-2 Min Walk at 3.5 mph
    2-4 min Walk at 3.7 mph
    4-5 Min Walk at 4.0 mph
    5-10 Min Jog at 6.0 mph
    10-11 Min Walk at 3.5 mph
    11-13 Min Jog at 7mph
    13-14 Min walk at 3.5 mph
    14-16 Min Jog at 7mph
    16-17 Min walk at 3.5 mph
    17-18 Min Run at 7.5 mph
    18-19 Min walk at 3.5 mph
    19-20 Min Run at 7.5 mph
    20-21 Min walk at 3.5 mph
    21-22 Min Run at 8mph
    22-23 Min walk at 3.5 mph
    23-24 Min Run at 8 mph
    24-25 Min walk at 3.5 mph
    25-25.30 Run at 8.5 mph
    25.30-26.30 walk at 3.5 mph
    26.30-27 Min Run at 8.5 mph
    27-28 Min walk at 3.5 mph
    28-28.30 Run at 9mph
    28.30-29.30 walk at 3.5 mph
    29.30-30 Run at 9mph
    30-35 Min Cool down- Walk at 3.5 mph
  • MJ7910
    MJ7910 Posts: 1,280 Member
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    thanks, everyone! i think i will try to do 3.5 - 4.0 as a warm up for about 5 mins
    then i will spend the next 25 mins alternating things like 3.5 on the slow end and try different speeds 6-9 for 2-3 minute intervals. my treadmill has several different programs i could try but i've honestly never tried them!
  • MJ7910
    MJ7910 Posts: 1,280 Member
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    also plan on using the hrm feature on the treadmill to see if i am on track or above target heart rate.
  • ontheskinnyroad
    ontheskinnyroad Posts: 205 Member
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    I downloaded the C25K on my IPOD and do it on my treadmill. Great workout!!!
  • AlexandraR2011
    AlexandraR2011 Posts: 114 Member
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    I do hills, I'll raise it up to incline 3 and run at 5 mph and then I'll increase by .5 and go back down for 30 minutes
  • Kilter
    Kilter Posts: 188 Member
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    I think ontheskinnyroad had the right idea.

    Pick a running program that works for folks using a treadmill or running outdoors.

    There are a number of good ones (do a search for Couch to 5km or Learn to Run 10km) out there and they all are based around intervals.

    All of the programs will have some stuff in common. Warm-up, progressive intervals, cool-down.

    The LTR programs have progressive intervals that build up to a 10 minute run / 1 minute walk system and stay there. I know many folks who use that for entire marathons (and have myself actually).

    The programs start with 1 minute run / 2 minute walk. Then as the weeks go by things progress with every 4th week being a rest week.

    Something like:

    Run 1 - Walk 2
    Run 1 - Walk 1
    Run 2 - Walk 1
    Run 2 - Walk 1

    Run 3 - Walk 1
    Run 3 (faster) - Walk 1
    Run 5 - Walk 1
    Run 5 (faster) - Walk 1

    etc...

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