I don’t know about you, but I have a love-hate relationship with the treadmill (I love the results, but hate every minute on there). Treadmills are great for keeping an eye on your pace and completing distance-based sprints, as well as being a friggin’ life saver in winter. They can also be dead boring. There’s nothing worse than running on the spot for half an hour, especially when there’s only cheesy news shows on the television (if the television is even working). To combat this boredom I tend to keep my treadmill workouts short and sweet, with a focus on interval training, rather than endurance. The great thing with interval training is that I know I’m boosting my metabolism and burning fat for longer, despite working out for a shorter period of time, it’s fantastic!
This workout is one I’ve been doing for a few weeks now. Sprints are a great way to improve power and speed for long distance runs, so I try and incorporate some once a week. I find I push myself harder and am more consistent if I can set a distance goal, i.e. “I’m going to run 400m” or “I’m going to go all out for a minute”. If I’m outside that 400m quickly becomes 300m, and maybe even 200m, as I try and convince myself I’ve run further than what I actually have. Completing these sort of sprints on a treadmill ensures I can’t cheat myself. It also means I can keep track of my speed, and push myself harder by maintaining the same speed for the entire interval. This workout also includes some incline work. Where I’m living has almost no hills, so I up the incline on the treadmill so I don’t miss out on the great strength training incline work provides.
This workout should take 20 – 30 minutes, including warmup and cool down time. If you have extra time, throw in a little weight training at the end, maybe one of my other short and sweet workouts for your legs, arms or back?