I had an awesome workout yesterday, and then today I read this article about how great interval training is. I don’t remember exactly what I did, but here’s a guess…
14 minutes of intervals, 40 minutes incline walking, 6 minutes of intervals, then a cooldown (60 minutes workout + 10 minutes cooldown).
- 2 minutes 4.0 mph, 7% incline
- 1 minute 6.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 7.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 8.0 mph, 7% incline
- 1 minute 4.0 mph, 7% incline
- 1 minute 6.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 7.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 8.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 6.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 6.0 mph, 7% incline
- 40 minutes 4.0 , 7-11% incline (vary it as you like – I did mostly 8-9%)
- 1 minute 6.0 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 7.0 mph, 7% incline
- 1 minute 4.0 mph, 7% incline
- 1 minute 5.5 mph, 7% incline
- 30 seconds 4.0 mph, 7% incline
- 1 minute 7.0 mph, 7% incline
- cooldown (10 minutes, 2.5 mph, 3% incline)
Stats – 4.55 miles (+ less than .5 miles from the cooldown), 706 calories according to the treadmill (this is not how many I burned; my treadmill doesn’t even let me put in my weight so it’s way off. I would guess around 400 calories though? maybe 500?), average speed of 4.6 mph, average incline of 8%.
The whole thing was an hour, plus the cooldown of 10 minutes. I was sweating more a lot. I like intervals so much better than straight running, and it makes the time fly by (as opposed to plain old incline walking).
Today I did intervals again. Here’s the workout (at 7% incline unless otherwise indicated):
- 2 minute warm up: 4.0 mph
- next 28 minutes: alternating intervals at 4.0 mph and 5.5 mph; vary the times between 30-75 seconds
- next 15 minutes: 2 minutes at 4.0 mph, 1 minute at 5.5 mph (repeat 5 times)
- 5 minutes: 4.0 mph
- 2.5 minutes: 4.5 mph, 4% incline
- 2.5 minutes: 4.0 mph, 4% incline
- 5 minutes: 3.5 mph, 4% incline
- 10 minute cooldown: 2.5 mph, 2.5% incline
It was just as good as yesterday! Intervals make the time go by so quickly. Today’s workout was 4.59 miles (+ less than .5 miles for the cooldown). Average speed was 4.6 mph, average incline 6.5%.
Do you like intervals? What’s your favorite workout?
I’m new to interval workouts, I don’t know why I never thought of them before, but I LOVE them. I really see progress in my endurance, and in a short time I’ve had a great workout!
I’ve never tried intervals as I usually run outdoors, but I’d love to try it!
thanks for this! i’m always looking for ways to make the boring treadmill time pass quickly.
Maggie – that sounds like a great workout!
I would like to do more interval training. I rarely do much work on an incline, so this might be a good workout for me! Thanks for posting it.
I love love intervals, it’s so much fun and better workout. Usually I do the simple 3:1 interval. 3 min on 6 mph and 1 min on 7 mph with no incline (because I read somewhere that it might bulk your calves) for as many as repetition I want to do, usually for a total workout of 30-40 min with cool down included.
I used to LOVE intervals! They kept me from getting bored on the treadmill.
I haven’t done intervals for awhile. I should do it again. I was alternating between 6 mph and 7 mph on the treadmill – 5 minutes each. It nearly killed me, but a great workout. I forgot about it. Thanks for the reminder!
Intervals are the BEST! For me, it’s the only way to prevent myself from becoming mind-numbingly bored on a treadmill.
Wow that a long time on the treadmill!!! I love intervals but I am lucky if a make 20 min. I like to work my speed up to about 9.5 and get it over with sooner!!
~Justine
I like to set the elliptical to do intervals automatically, 2 minutes easy and 2 minutes hard. On treadmill, I like to do Carrots N Cake’s 30 and 45 min workouts which are all interval-y! But I can’t run anymore because of my knee
Wow, Great work out!
my teenager ran track this year so I’ve gotten LOTS of “mom come running with me” SIGH…so I have been puttin’ in treadmill time at work (at lunch) so maybe I can KEEP UP.
I “jog/walked” 2.2 miles in 26 minutes. SHEW
I was proud of myself. I LIKE YOGA better. more MY speed. HA
7mph at a 7% incline is awesome! I have read that about intervals too, and judging by how you felt, they must work!
hmmm, i like the IDEA of intervals, but i hate having to constantly look at the settings on the treadmill…i would rather get in the zone and tune out. i agree – they are great for you though.
Wow! I would think writing all that you would take longer than the workout itself!
[...] was green-ilicious. It fueled me well for a nice walk on the treadmill. After 3 days of intervals, I decided to tone it down. I did 60 minutes between 5-7% incline, varying speeds, for a total of [...]