Harder. Better. Faster. Stronger.

If any of the following describes your case then this blog post should be immensely helpful to you.

1. You like running and you want to do more of it to get better at it… or…

2. You spent a good chunk of money buying a treadmill (for whatever reason) and now within 2 weeks you’re bored running on it aimlessly… or…

3. You want to work on your endurance (running especially) but can’t do any speed runs on the road because where you live cars and pedestrians don’t coexist.

Treadmill Workout 1:

5 mins Warm-up @ usual running pace (6-7mph for me)

3 rounds…

20 sec @ high intensity (11-12mph for example)

20 sec @ rest (stand on railing with treadmill running)

4 rounds…

20 sec @ higher intensity (11-12mph @ 3-4% incline for example)

10 sec @ rest (stand on railing with treadmill running)

6 rounds…

15 sec @ high intensity (11-12mph @ 5-6% incline for example)

5 sec @ rest (stand on railing with treadmill running)

5 mins Cool down @ slow running pace (5-6mph for example)

Total workout time – 16 mins

Treadmill Workout 2:

5 mins Warm-up @ usual running pace (6-7mph for example)

10 Rounds…

10 Pushups

60 sec run @ high intensity (8-9mph for example)

5 mins Cool down @ slow running pace (5-6mph for example)

Total workout time ~ 25mins

Treadmill Workout 3:

10 mins Run @ usual pace (6 mph for example)

8 mins Run @ usual pace + 10% usual pace (6 mph for example)

6 mins Run @ usual pace + 20% usual pace (6.6 mph for example)

4 mins Run @ usual pace + 30% usual pace (7.2 mph for example)

2 mins Run @ usual pace + 40% usual pace (7.8 mph for example)

1 min Run @ usual pace + 50% usual pace (8.4 mph for example)

5 mins Cool down @ slow running pace (5-6 mph for example)

Total workout time ~ 35mins

Treadmill Workout 4:

Run 2 miles as fast as possible. But… at the end of every 4th minute get off the treadmill and do 25 push-ups.

For example: If you run your 2 miles in 21 minutes you would have done push-ups at the 4 min mark, 8 min mark, 12 min mark, the 16 min mark and the 20 min mark. So the faster you run the lesser push-ups… the slower you run the more push-ups.

Treadmill Workout 5:

5 mins Warm-up @ usual running pace.

Turn off the treadmill. Hold on to the front rail and push your feet hard against the conveyor belt to move it. Do this for 30 sec.

Rest 30 sec.

Repeat for a total of 15 rounds.

5 mins Cool down @ slow running pace.

* This move will recruit muscles from your posterior chain (glutes & hams) in addition to your calves and quads. Since this move recruits more muscles the energy expenditure is much more than running and so the 30 sec push (assuming intensity is high) should beat the piss outa you.\

And if you’re looking for some more action…

Peace.

PS: Please exercise caution when stepping on the treadmill when it is on. You’d think this is obvious but you have no idea what people are capable of!