Written by Caitlin

A training schedule for treadmills

Endlessly the same training on a treadmill is boring. Variety between different trainings is therefore important. Choose occasional interval training, endurance training or hill training. Which training schedules are suitable for you depends on your goals. Do you want to build up a condition or are you looking for a schedule to lose weight and burn fat? Below you will find 3 training schedules for the treadmill.

1. Interval training: alternate between high and low tempo

Interval training on a treadmill means that you alternate high intensity with lower intensity. During such interval training you train shorter, but more intensively. The training ensures a better condition, but is also suitable when you want to lose weight. Are you training for a competition? With interval training you also ensure that you start walking faster. Below you will find an interval training on the treadmill.

Interval training on the treadmill:

  1. Warm up: walk 10 minutes per hour at 10 minutes per hour.
  2. High intensity: set the speed at 11 kilometers per hour and walk for 60 seconds.
  3. Low intensity: set the speed back to 7 kilometers per hour and jog for 60 seconds.
  4. Set the speed at 12 kilometers per hour and walk for 60 seconds. Each block goes 1 kilometer faster.
  5. Do not you keep it up? Put it back on the first speed and repeat everything with 30 seconds.
  6. Cooling down: Cooling down: walk 10 minutes at 7 kilometers per hour.

Raise weight loss training on a treadmill:

Will the training be very easy after a while? You simply increase the training by applying one of the following steps:

  • Shorten your moment of rest from 60 to 30 seconds.
  • Go for a third round of another 30 seconds at high speed.
  • Do the second round also 60 seconds instead of 30 seconds.
  • Raise the slope by 2%.

2. Endurance training: running long distances

You run a long distance with endurance training. In order to maintain this well you do not run at a high pace. A good check is that it must still be possible to talk during training. This training is suitable if you want to improve your fitness or want to increase your distance. Because you walk at a low pace, you burn a lot of calories. This makes it a good choice when you want to lose weight.

Endurance training on a treadmill:

  1. Warm up: walk 10 minutes per hour at 10 minutes per hour.
  2. Set the speed of the treadmill at a comfortable pace around 9 to 10 kilometers per hour. Keep this pace full for 45 minutes.
  3. Cooling down: walk 10 minutes at 7 kilometers per hour.

Increasing duration training on a treadmill:

Will the training be very easy after a while? You simply increase the training by applying one of the following steps:

  • Make your workout longer and try to run for 60 minutes.
  • Raise the slope by 2%.
  • Increase your speed by 1 kilometers per hour.

3. Hill training: walking steeply

A workout on the treadmill can easily be increased by raising the angle. When you change a lot with the slope you call this a hill training. With a hill training you put the leg and buttocks to work. This training is suitable when you want to lose weight. Even if you do trail running or run hills, this is a nice challenge.

Hill training on a treadmill:

  1. Warm up: walk 10 minutes at 7 kilometers per hour.
  2. Set the slope to 8% and the speed to 8 kilometers per hour for 60 seconds.
  3. Set the slope to 5% and walk for 30 seconds at 4 kilometers per hour
  4. Do a total of 5 of these rounds.
  5. Cooling down: walk 10 minutes at 7 kilometers per hour.

Inflicting hill training on a treadmill:

Will the training be very easy after a while? You simply increase the training by applying one of the following steps:

  • Raise the speed while running on the slope.
  • Expand the schedule to 10 laps in the end.
  • Raise the slope to for example 10%.

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