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Ladder Run For Treadmill

Rev Up Your Metabolism With a Ladder Interval Run

A form of interval training, ladder runs are great not only for boosting your metabolism but also for increasing your speed over the long haul. Anna Renderer, our resident trainer, says this type of run is "a great form of aerobic endurance training, especially as the duration of the speed work increases, but the recovery time doesn't." To get the most out of this run, remember that these are not sprints! The "fast" speed should be considered the fastest speed you can maintain for the time period required. Anna's simple advice: "Do not start too fast. If you need to slow down during one of the intervals then be sure not to start that fast next time."

Use the speeds below if you're ready to progress past a beginner run-walk treadmill workout. As always, if this is too easy or too hard, just adjust the speed or incline to fit your level. But do find a speed you can sustain for the duration of a fast interval. For a more-challenging interval session, try this 45-minute hilly treadmill workout.


Time Speed Incline Notes
0:00-5:00 4.0 0.0 Warmup
5:00-6:00 6.0 0.0 Ladder One
6:00-7:00 4.0 0.0 Recover
7:00-9:00 6.0 0.0
9:00-10:00 4.0 0.0 Recover
10:00-13:00 6.0 0.0
13:00-14:00 4.0 0.0 Recover
14:00-16:00 6.0 0.0
16:00-17:00 4.0 0.0 Recover
17:00-18:00 6.0 0.0
18:00-19:00 4.0 0.0 Recover
19:00-20:00 6.0 4.0 Ladder Two
20:00-21:00 4.0 0.0 Recover
21:00-23:00 6.0 3.0
23:00-24:00 4.0 0.0 Recover
24:00-27:00 6.0 2.0
27:00-28:00 4.0 0.0 Recover
28:00-30:00 6.0 3.0
30:00-31:00 4.0 0.0 Recover
31:00-32:00 6.0 4.0
32:00-37:00 4.0 0.0 Cooldown

Click here for an image-free, printable version of this workout.

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