Beginner Interval Treadmill Run
Get Speedy on the Treadmill and Boost Your Metabolism
Intervals are one of the best ways to beat boredom on the treadmill since playing with speed keeps both your mind and your body engaged during a run. Alternating between periods of pushing your speed with slower-paced recovery periods helps burn belly fat and increases the afterburn effect, meaning you burn more calories post-workout than you would if you ran at a steady pace for the same amount of time.
Interval training can intimidate beginners, so here's a treadmill workout designed for newbies. The fast pace is doable if you're new to running, but this is a ladder run, so the intervals increase in duration to improve your running pace overall and challenge your endurance. But you got this! Crank up your tunes and get ready to run.
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 3.0 | 1.0 | Warmup |
| 5:00-6:00 | 5.5 | 1.0 | Ladder One |
| 6:00-7:00 | 3.5 | 1.0 | Recover |
| 7:00-9:00 | 5.5 | 1.0 | |
| 9:00-10:00 | 3.5 | 1.0 | Recover |
| 10:00-13:00 | 5.5 | 1.0 | |
| 13:00-14:00 | 3.5 | 1.0 | Recover |
| 14:00-18:00 | 5.5 | 1.0 | |
| 18:00-20:00 | 3.5 | 1.0 | Recover |
| 20:00-21:00 | 5.5 | 4.0 | Ladder Two |
| 21:00-22:00 | 3.5 | 1.0 | Recover |
| 22:00-24:00 | 5.5 | 3.0 | |
| 24:00-25:00 | 3.5 | 1.0 | Recover |
| 25:00-28:00 | 5.5 | 3.0 | |
| 28:00-29:00 | 3.5 | 1.0 | Recover |
| 29:00-33:00 | 5.5 | 1.0 | |
| 33:00-38:00 | 3.5 | 1.0 | Cooldown |
As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. Click here for an image version of the workout to take to the gym.
