30 Minute Treadmill Session

Something spice up your running routine! We know it's boring and you don't see the changes when put the time in normal, the best results are found when your intensity goes up and down during the run. A lot like when you sprint, the heart rate chasing its maximum and then lowering down to your average bpm taking a rest and then boom you're off.

This will bring you variety alongside a good challenge for your next treadmill workout.

You may want to write this down...

To find out what pace you need to run this at, you have to start of finding your 500m time. with a max of 3 mins. 1.0% incline here. 500 meters is when the screen says 0.50km.

On your marks, get set, go.

The pace you ran this at, you will maintain this throughout.

You will run 1 Minute @ 7% incline- followed by 75 seconds recovery jog.

After rest each new round begins precisely

Run for 1 minute @ 5% incline - 60 seconds recovery jog

Run for 1 minute @ 3% incline -45 seconds recovery

Run for 1 minute @ 1% incline- 1 minute recovery

Rnd 2

Run for 40 seconds @7% incline then 20 seconds@ 1% -75 seconds recovery

Run for 40 seconds @5% incline then 20 seconds@ 1% -60 seconds recovery

Run for 40 seconds @3% incline then 20 seconds@ 1% -45 seconds recovery

Run for 1 minute @ 1% - 1 minute recovery

Rnd 3 (Hold on)

Run for 20 seconds @ 7% incline then 40 seconds @1% -75 seconds recovery

Run for 20 seconds @ 5% incline then 40 seconds @1% -60 seconds recovery

Run for 20 seconds @ 3% incline then 40 seconds @1% -45 seconds recovery

Run for 1 minute @1% -1 minute recovery

This may seem complicated the first time you read, however once you figure out the time keeping of each time to change, it will all fall into place. Even if its the second time you try.

Try and increase the pace each week by 0.5 kph

You got this!


Ben Yin Yang