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With the holidays approaching and Jack Frost nipping at your runner toes, this is the greatest time of the year to find the most efficient way to toast fat and stay strong in your running. The treadmill is not only your answer, but it’s also likely to become one of your favorite new ways to mix up your running. With the right plan, and a well-designed workout, you will get the runner’s high in a whole new way. Here is a run from The Ultimate Treadmill Workout to get you started.
“Evil Twin”
Segment 1
Here you’ll do twin intervals, except one is the nice twin and one is the evil twin. Estimate a goal for your fastest 30-second sprint you think you can do on a treadmill (known as your personal best or “PB”) and subtract -2.0 mph to find your starting speed (you will build to get to your PB). The example speed is only an example, so be sure to fill in your speed goals in the column and get ready to work!
| INTERVAL | SPEED Your Speed |
INCLINE | RECOVERY (all 0%) | ||
| 60 seconds | (-2.0 from PB) Ex: 6.0 mph | 0% | 1 minute moderate recovery | ||
| 60 seconds | Same Speed Ex: 6.0 mph | 4% | 1 minute moderate recovery | ||
| 45 seconds | +0.5 mph Ex: 6.5 mph |
0% | 1 minute moderate recovery | ||
| 45 seconds | Same Speed Ex: 6.5 mph | 4% | 1 minute moderate recovery | ||
| 30 seconds | +0.5 mph Ex: 7.0 mph |
0% | 1 minute moderate recovery | ||
| 30 seconds | Same Speed Ex: 7.0 mph | 4% | 2 minute complete recovery | ||
Segment 2
Now you’ll repeat the concept with a slightly smaller incline. The catch here is that you must start this segment at the speed you ended the previous! Be brave and confident!
| INTERVAL | SPEED Your Speed |
INCLINE | RECOVERY (all 0%) | ||
| 60 seconds | Last Speed Ex: 7.0 mph | 0% | 1 minute moderate recovery | ||
| 60 seconds | Same Speed Ex: 7.0 mph | 3% | 1 minute moderate recovery | ||
| 45 seconds | +0.5 mph Ex: 7.5 mph |
0% | 1 minute moderate recovery | ||
| 45 seconds | Same Speed Ex: 7.5 mph | 3% | 1 minute moderate recovery | ||
| 30 seconds | +0.5 mph Ex: 8.0 mph |
0% | 1 minute moderate recovery | ||
| 30 seconds | Same Speed Ex: 8.0 mph | 3% | 2-3 minute Cool Down | ||
David Siik is the author of The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training (Adams Media, December 2015).