running · treadmill

on the treadmill

Lately I’ve been doing a rotation of a few different runs on the treadmill – enough to keep it interesting and change it up.  I also watch movies, which helps immensely!  I’ve watched Oceans Eleven and Oceans Thirteen, with Oceans Twelve on top for this weekend.  I’m finishing up Leap Year this morning and also watched Mission Impossible (the first one) recently.  Thankfully our library has a bunch of movies and a really good selection.  I’m also thinking of doing The Big Bang Theory, if I can snag season one sometime.  I’ll take any recommendations though!

Back to the runs – here are a few I do fairly often, more or less.  Sometimes I change them up a little.  And by tacking on more mileage to the warmup and/or cooldown, I can get some extra miles in, too.

Hills (I do this entire run at 6.2, which is my current baseline treadmill pace.):

  • 1 mile warm-up
  • 2% incline for 2 minutes
  • 4% incline for 2 minutes
  • 6% incline for 2 minutes
  • 8% incline for 2 minutes
  • 0% incline for 2 minutes
  • repeat 1-2x
  • repeat again for 1 minute each
  • 1 mile cool-down

Upwards Ladder:

  • 1 mile warm-up (6.2)
  • 1/4 mile fast (8)
  • 1/4 mile baseline (6.2)
  • 1/2 mile fast (8)
  • 1/4 mile baseline
  • 3/4 mile fast (7.5)
  • 1/4 mile baseline
  • 1 mile fast (7.5)
  • 1/4 mile baseline
  • repeat 1x
  • 1 mile cooldown (6.2)

Slight Pick-up (good for days I don’t have tons of energy but keeps me from getting bored):

  • 1 mile baseline
  • 1 mile pick-up (6.5)
  • repeat 2-3x

Runner’s World had a great workout that I’ll try this morning:

  • 1 mile warm-up
  • 4 minutes baseline
  • increase by .2mph every 4 minutes until 20 minutes is reached (not including warm-up)
  • hold for 4 minutes
  • decrease by .2mph every 4 minutes
  • 1 mile cooldown

What are some treadmill workouts you love?

Unrelated to this post, but who doesn’t love a naked baby in a basket?



4 thoughts on “on the treadmill

  1. I think this is a great way to approach treadmill running, as I can imagine it getting boring without a little distraction. But I’m hanging on to my “I’ve never run on one ever” status for the time being 🙂

  2. Highly recommend Big Bang. Peter picked up the first 5 seasons for cheap from Amazon on Black Friday, and it’s awesome!

  3. I avoid the treadmill at all cost, but if I’m in a different city for work I’ll do speed workouts which help speed up the time. Today, I did a circuit training around the house and it was actually fun. Have a great weekend!

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