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It’s getting colder, and running outside is getting less appealing by the day. With months of cold ahead of us, it’s still crucial to avoid the dreaded workout rut. Read on for three challenging treadmill workouts that can help you curb the rut by kicking off indoor runs with something new.

 

1. Intervals

  • Minute 0-5: Speed 3.5, Incline 1.0
  • Minute 5-10: Speed 4.0, Incline 2.0
  • Minute 10-12: Speed 6.5, Incline 1.0
  • Minute 12-13: Speed 3.5, Incline 1.0
  • Minute 13-15: Speed 6.6, Incline 1.0
  • Minute 15-16: Speed 3.5, Incline 1.0
  • Minute 16-18: Speed 6.7, incline 1.0
  • Minute 18-19: Speed 3.5, Incline 1.0

 

2. Hills

  • Minute 0-5: Speed 5.0, Incline 1.0
  • Minute 5-8: Speed 6.5, Incline 1.0
  • Minute 8-13: Speed 6.0, Incline 2.0
  • Minute 13-18: Speed 6.0, Incline 3.0
  • Minute 18-23: Speed 6.0, Incline 4.0
  • Minute 23-28: Speed 6.0, Incline 3.0
  • Minute 28-33: Speed 6.0, Incline 2.0
  • Minute 33-38: Speed 6.0, Incline 1.0

 

3. Intervals at a sprint

  • Minute 0-5: Speed 5.0, RPE 3
  • Minute 5-6: Speed 8.0, RPE 7-8.5
  • Minute 6-7: Speed 5.0, RPE 3-5
  • Minute: 7-8: Speed 8.0, RPE 7-8.5
  • Minute: 8-9: Speed 5.0, RPE 3-5
  • Minute 9-10: Speed 8.0, RPE 7-8.5
  • Minute 10-11: Speed 5.0, RPE 3-5
  • Minute 11-11:45: Speed 9.0, RPE 7-8.5

 

 

What do you think?

What do you think of these workouts? What are your favorite treadmill routines? Share with us in the comments section below.

Anna Patrick Author: Anna Patrick

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