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Get It Up, Your Heart Rate, That Is: Beginner Treadmill Workout

If beginning or returning to running for cardio is one of your 2009 goals, you should try this simple treadmill workout. Using a treadmill during the inclement weather of Winter is a fine way to get into the sport. I am a firm believer in easing into your relationship with running since you need to give your body time to adjust to the physical demands. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. I have made a 40-minute walking/running workout, and if you're new to running you should certainly check it out.

Take a look at the workout when you


Time Speed Incline
0:00-5:00 3.0 1.0
5:00-10:00 3.5 1.0
10:00-12:00 5.5 1.0
12:00-16:00 3.5 1.0
16:00-18:00 5.5 1.0
18:00-22:00 3.5 1.0
22:00-24:00 5.8 1.0
24:00-28:00 3.5 1.0
28:00-30:00 5.8 1.0
30:00-35:00 3.5 1.0
35:00-40:00 3.0 1.0

For a printable version that you can take with you to the gym, click here. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just may get hooked on running.


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Join The Conversation
Baby-Girl Baby-Girl 7 years
:) great just what I needed to get back into it.
Kiralee Kiralee 7 years
PS: I did increase the Incline to 1.5
Kiralee Kiralee 7 years
I finally tried it today and it was great! Thank you so much!!! The combination of walking and running was exactly what I was looking for. And listening to a podcast (Imprint - a twilight podcast :wink:) made the time pass so much quicker!! Wow!!!
mondaymoos mondaymoos 7 years
I can't do the walk-run. I've never been good at easing into anything though... usually when I start running again, I set a 20 minute goal and don't let my head tell me I'm too tired/weak to finish. Don't know how I'd do it without my iPod.
gabiushka gabiushka 7 years
I think this one is a good fit for me. Thanks Fit!
yellowshoe yellowshoe 7 years
I'm definitely going to try this! I joined the gym in 11/07, and have wanted to start running since way before that but I'm still wary of the treadmill (and I haven't started any running... I do elliptical and AMT). Hopefully this will be enough motivation for me to get running!
aimeeb aimeeb 7 years
TidalWave TidalWave 7 years
I like the 2 minute increments because 5.8 is speedy
Kiralee Kiralee 7 years
Great! I just recently joined the gym and before hitting the ABS machines etc (maybe a similar guide like this for those?) I wanted to work on the Cardio. The treadmill is on of the things that I focused on (after all, walking is the most natural there) and tonight I'm definatley going to try this routine! Thanks FitSugar!
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