Be a Speed Machine

Be a Speed Machine

tread

Try a treadmill trick to rev your pace without mad-sprinting your butt off. Varying the speed, time and incline of intervals can reduce stress on your body. Beat treadmill boredom and take your body to the next level with ladder sessions (your speed gradually climbs – get it?).

7% incline -0:00 to 1:40 – start at an easy pace (pick a speed 2.1 mph or slower than your spring pace, the fasted you can maintain for 30 seconds)

0% incline – 1:40 to 2:40 – jog or walk recovery

6% incline – 2:40 to 4:10 – starting speed plus 0.3 mph for 90 seconds

0% incline – 4:10 to 5:10 – jog or walk recovery

5% incline – 5:10 to 6:30 – starting speed plus 0.6 mph for 80 seconds

0% Incline – 6:30 to 7:30 – jog or walk recovery

4% incline – 7:30 to 8:40 – starting speed plus .09 mph for 70 seconds

0% incline – 8:40 to 9:40 – jog or walk recovery

3% incline – 9:40 to 10:40 – starting speed plus 1.2 mph for 60 seconds

0% incline – 10:40 to 11:40 – jog or walk recovery

2% incline – 11:40 to 12:30 – starting speed plus 1.5 mph for 50 seconds

0% incline – 12:30 to 13:30 – jog or walk recovery

1% incline – 13:30 to 14:10 – starting speed plus 1.8 mph for 40 seconds

0% incline – 14:10 to 15:10 –jog or walk recovery

0% incline – 15:10 to 15:40 – starting speed plus 2.1 mph for 30 seconds

0% incline – 15:40 to 18:40 – full recovery (walk and sip water)

0% incline – 18:40 to 35:20 – start with a 30 seconds interval at sprint pace; jog for 1 minute. Repeat 7 times, adding 10 seconds to each interval until you reach 1 minute 40 seconds.

0% incline – 35:20 to 38:20 – cool down walk

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