Site icon aSweatLife

A Five-Part Treadmill Workout to Build Stamina and Endurance

I always admire a runner taking on the streets of Chicago on days like today. It has not stopped snowing for a second since this morning and I’ve seen a few brave souls trudging up hills with snow piled high on the sidewalk, sludge from cars everywhere. And while I admire the heck out of those people, you couldn’t pay me to set foot into the elements for a jog. Treadmills may get boring, but I feel so content with the decision to tackle a treadmill workout while I people-watch those braving the weather. Plus, this treadmill workout is no joke.

Here’s your 30-minute treadmill workout of the day:

There are a few parts to this workout. Parts 1, 3 and 5 are set for distances (.75 mile, .5 mile and .25 mile) where you’ll get faster each round. Parts 2 and 4 test your stamina and play with shortening recovery time.

Part 1: .75-mile jog

Aim for a pace that you can answer questions and breathe easily but wouldn’t necessarily hold a conversation with someone (about a 9 or 10-minute mile pace). Remember to stay in the middle of your treadmill while keeping your shoulders and arms loose.

Part 2: Build stamina, test speed

Your incline can stay at 0% or you can increase it to 1% for the entire set. For every increase in speed, you’ll have 10 more seconds of recovery time, but the time you’re running your fast speed will always be 60 seconds.

Part 3: .5-mile run

With an incline of 0%, increase your speed to a little faster than what you ran your .75-mile jog at(about a 6 or 7-minute mile pace).

Part 4: Maintain stamina as recovery decreases

Either keep your incline at 0% or increase it to 1% for this entire set. Find the same pace you ended at for Part 2. That’s where you’ll start. For every :60 sprint, your recovery time will decrease by 10 seconds.

Part 5: .25-mile run

With an incline of 0%, increase your speed a little faster than you ran your .5-mile run (aim for a 4-5-minute mile pace).

 

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

 

 

Want more from aSweatLife? Get us in your inbox!


Exit mobile version