Work Out Wednesday – My All Time Favorite Treadmill Workout

The biggest challenge I have with working out is convenience. If it is below 40 degrees or I have to spend more than 5 minutes getting to a gym, there is a very good chance that it won’t happen. I am trying to open my mind to group classes and different forms of working out but for the most part, I stick to the traditional treadmill for the majority of my work out sessions. I can typically get in a couple of mindless shows that keep my attention and make me forget that I’m running. It works well for me and I can adjust what I do and the time I spend based on my schedule. It’s hard for me to commit to a scheduled class that lasts an hour knowing that each day is going to be different than the one before.

The best thing I ever did was purchase a treadmill. I now have zero excuses for not making it upstairs and getting in a quick 20 minutes if that is all I have time for. I’ve found creative ways to getting in a workout by doing it over my lunch (I’m lucky I live down the street from my office) or eating dinner early enough so I can workout around 8:30 or 9 after William goes to sleep. My biggest goal is to get my workout in early enough so I’m set for the rest of the day and don’t have to worry about it. One of my new year’s resolutions is to give myself my morning but man oh man it is tough for this night owl. I’m NOT a morning person.

This is my favorite work out I have been doing some version of for at least 10 years. I have found that intervals seem to have the biggest impact on my strength and overall endurance. This is what I am currently doing but it took me about eight weeks to get here without walking at the 20 minute mark. In another four weeks I will try to increase my speeds or go longer depending on how strong I feel.

Let me know if you guys try it out and how you like it!

Treadmill Interval Workout – Intermediate? You guys will have to tell me as I’m terrible at gauging how easy or hard a workout is – this may be easier than I think!  (first 20 minutes are at a 0 incline)

0 – 4:00 – 5.0 pace

4:00 – 5:00 – 5.5 pace

5:00 – 7:00 – 5.0 pace

7:00 – 8:00 – 5.7 pace

8:00 – 10:00 – 5.0 pace

10:00 – 11:00 – 6.0 pace

11:00 – 13:00 – 5.0 pace

13:00 – 14:00 – 6.5 pace

14:00 – 16:00 – 5.0 pace

16:00 – 17:00 – 7.0 pace

17:00 – 19:00 – 5.0 pace

19:00 – 20:00 – 7.5 pace

20:00 – 22:00 – 5.0 pace

22:00 – 24:00 – 5.5 pace 4.0 incline

24:00 – 25:00 – 5.5 pace 0.5 incline

25:00 – 27:00 – 5.5 pace 6.0 incline

27:00 – 28:00 – 5.5 pace 0.5 incline

28.00 – 30:00 – 5.0 pace 0 incline

I will often walk for 5-10 minutes at 3.5 to cool down if I have the time.

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