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Blog Tired of Treadmill Boredom? Try This Walk/Run Interval Program


Tired of Treadmill Boredom? Try This Walk/Run Interval Program

  • by Michelle
  • January 18, 2012

There are many different ways to work out on a treadmill, but the kind of workout I find most effective, least boring, and torches lot’s of calories is interval training.  If you are stuck working out indoors this winter, interval training can be done on any machine, in many different ways, and through various difficulty levels.  The treadmill program below will have you changing pace every few minutes from walking to running to avoid the good old steady state boredom of indoor treadmill workouts.  This specific workout is designed to push you beyond your comfort zone with a gradual build up in the running intervals; it then gives you a one minute recovery in between.  The one minute recovery is just enough time to decrease your heart rate to get ready to give it your all in the next running interval.


Give this program a try at the gym tonight!



Walk/Run Treadmill Interval Workout


Time                           Speed                        

0:00-5:00                     3.5                              

5:00-10:00                   4.0                              

10:00-12:00                 6.5                              

12:00-13:00                 3.5                              

13:00-15:00                 6.5                              

15:00-16:00                 3.5                              

16:00-18:00                 6.7                              

18:00-19:00                 3.5                              

19:00-21:00                 6.7                              

21:00-22:00                 3.5                              

22:00-24:00                 6.8                              

24:00-25:00                 3.5                              

25:00-27:00                 6.8                              

27:00-28:00                 3.5                              

28:00-30:00                 7.0                  


5 Minute Cool Down  3.0


Feel free to increase or decrease the speeds as you feel necessary; just make sure you’re challenging yourself!

Here is a link to an article I wrote about the benefits of high intensity interval training: http://www.core-condition.com/quick-tips/fitness-buzzword-explained-what-is-hiit-why-is-it-so-good/


Email Michelle@CORE-Condition.com for more information about interval training and all of it’s amazing benefits!


Michelle Roots BA Kin, CSCS, PES