40 Minute Treadmill Interval Workout

Hi Everyone,

This is a challenging treadmill workout. 

I alternated my speed throughout the workout. I went through this twice, so my running time was 40 minutes. I also did a 5 minute cool down, walking on the treadmill after completing this workout. 

This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds. 

The chart below shows the breakdown that I used.   

Treadmill Workout 

Repeat

As with any workout, be sure that you are working to your own level. Going faster than your body can handle will not benefit you. The best path is to slowly build up your level of endurance. As long as you are working at your bodies optimal level you are getting great benefits and increasing your level of fitness. 

Have a great day!

Melissa

How to Run a Ladder Workout

Hi Everyone,

A Ladder Workout is an interval workout that varies running at a hard pace, and an easy pace. There are many physical and psychological benefits to this type of workout. Your body learns how to maintain a hard pace for extended periods of time. This workout will also help increase your speed and agility. Plus, you are burn more fat in interval workouts. If you race, you want to do the hard sections of the workout at race pace. 

I did my ladder workout outside. I like the additional challenge of going up and down hills, and not having to worry about changing paces on the treadmill. However, you can easily do this on a treadmill as well. You will need a watch to keep track of the intervals. If you have a running watch that can record splits now is the time to use it. 

There are two ways to do this type of workout. You can perform timed intervals (this is what I did), or distance intervals. 

The basic idea is to work your way up the ladder, and then go back down. So if you are going to time you would start with 1 minute working hard, followed by 1 minute at an easy pace. Then you build up the ladder to 2 minutes hard, followed by 2 minutes easy. Your rest is always equal to your work. 

The same concept applies if you are going for distance. You can go hard for 100 meters, followed by 100 meters easy. Increase to 200 meters hard, followed by 200 meters easy. 

You start by going up the ladder, but don't forget to come back down! Half way through the workout you should start decreasing the length of each interval, until you are back to where you started. If you're not sure what I mean check out the chart below. 

Ladder Workout. You can Click on it to make it larger. 

Remember, you should build up to this type of workout. Your body should be used to running, and you should have a good cardiovascular base before trying this workout. To build up to it, you should do easy runs to increase your endurance, and blood volume. You can also adjust the length and time of the workout to suit your own level of fitness. My workout took 50 minutes total. 

Switching your workouts often is one of the most effective ways to keep getting results. Good luck!
Melissa

15 Minute HIIT Cross Training

Originally posted on: Bender Fitness.



Hi Everyone!

This 15 Minute High Intensity Interval workout is one of my favorites for cross training. It's intense, get's your heart rate up, and helps improve you VO2 Max, while also strengthening muscles that assist in running. 

This style of cross training burns body fat, and maintains lean muscle mass, which will assist you in becoming a faster and more efficient runner. 

Since filming this workout Jesse and I have both repeated it, and been able to increase the number of reps we get in significantly. 

I hope you enjoy it!
Melissa



All Levels: Max reps during each 50 second interval, 10 seconds of rest.
No Equipment Necessary. The numbers in parenthesis are the number of reps I completed during each interval.

1. High Knees
2. Jump Kick Right (25)
3. Jump Kick Left (25)
4. 3-way Double Mountain Climber
5. High Knees
6. Squat Jump (25)
7. Mountain Climbers
8. Lunge Jumps (18)
9. Lunge Kick (right) (12)
10. Lunge Kick (left) (15)
11. High Knees
12. Surfer (21)
13. Burpee (6)
14. Low Jacks (40)
15. Pendulum (60)

Spice Up Your Cardio: Keeping the Treadmill Interesting

Originally Featured on BenderFitness.com

Hi Everyone!

If you're a runner chances are you find running inside on a treadmill incredibly boring. There are a rare few who love the treadmill, but typically runners are invigorated by the great outdoors. 

Sometimes weather, or worn out shoes can force you to keep your workout indoors. It's easy to get into a rut on the treadmill. Don't let it happen to you! Change not only keeps it interesting, but it challenges your body and progresses your level of fitness.

Below are some great options to keep your workout fresh, and your cardiovascular system working. There are three treadmill walking workouts, and 5 variations of running workouts. 

Walk 1 (Total Time 35-45 Minutes): 

-Minutes 1-2: No Incline. 
-Minutes 2-10: Select a challenging incline that makes you sweat, increases your heart rate, and breathing. 
-Minutes 10-12: No Incline.
-Minutes 12-20: Increase the incline challenge by 1-2%. 
-Minutes 20-22: No Incline or very low incline (1.5-2.5%). 
-Minutes 22-30: Moderate Incline.

Cool Down: 5 minutes at no incline, decreasing to a comfortable pace. 

Walk 2: Incline Intervals (Total Time 30-45 Minutes): 

-Minutes 1-2: Warm Up, no incline comfortable pace. 
-Minutes 2-30: Alternate incline every two minutes, varying between very challenging, and easy paces. 
-Cool Down: 5 minutes walking at a comfortable pace, allowing your heart rate to return to normal. 

Walk 3: Incline Challenge (Total Time 20-35 Minutes):

-Minutes 1-2: Warm Up, no incline, comfortable pace. 
-Minutes 2-15 (or 30): Maximum incline that you can maintain for an extended period of time. 
-Minutes 15-20 (or 30-35 for longer workouts): Cool Down, no incline, comfortable pace. 

Running:
For the purposes of this post I will stick to describing indoor running on the treadmill. In the warmer months I do 99% of my running outdoors. 

Run 1: Steady State Cardio (30 Minutes): 

-Warm Up.
-Minutes 1-30: Run at a comfortably challenging pace. You should be sweating, but should be able to carry on a conversation. 
-Cool Down: 5 Minutes

Run 2: 3 Mile Pace Climber (Time varies depending on your mile pace):

-Warm Up. 
-Mile 1: Comfortably Challenging/Conversation Pace. 
-Mile 2: Increase the speed to a pace where you can still talk, but it is challenging. 
-Mile 3: Race Pace speed. 
-Cool Down: 5 minutes

Run 3: Treadmill 5K (Time varies depending on mile pace):

-Warm Up
-Select a pace that is reflective of your 5K (3.1 mile) race pace, or slightly faster. If you are training to increase your 5K speed you can decide based on your goal pace and progress from there. Complete 3.1 Miles at this pace. 
-Cool Down: 5 minutes. 

-Run 4: 3 Mile Interval (Time Varies):

-Warm Up. 
-Mile 1: Comfortable Pace.
-Mile 2: Race Pace.
-Mile 3: Comfortable Pace
-Cool Down: 5 Minutes. 

Run 5: 30 Minute Interval Variation (30 Minutes):

-Warm Up.
-Vary Interval every 1-2 minutes, alternating between easy, and challenging paces. 
-Cool Down. 

Run 5: Long Run:

*I typically do my long runs outside, even in the cold months, but they can be done on a treadmill. 

-Run at a comfortable pace for desired distance or length of time. This can vary from 45-60 minutes for me on the treadmill. Outside I focus on miles and will do 8-13 miles. 

Need Motivation:

-Sign Up for a 5K, 10K, or a Half Marathon in your area! Every time you run or walk you will know that you are training for something. It can be a great motivator to train and stay consistent with your cardio!