Treadmill workouts: Training programs 5 different routines to choose from

The following treadmill workouts have been planned to help improve not only overall fitness but also speed, running power and 'race pace'.


Time Workout 1 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
5 minutes Perform 30 seconds sprints at close to your maximal rate followed by 30 seconds active rest working at your warm up pace. Repeat 5 times. 80 - 95%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%




Time Workout 2 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Perform 15 seconds of near maximal sprints followed by 45 seconds active rest working at your warm up pace. 80 - 90%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%




Time Workout 3 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Perform 1 minute intervals of fast running followed by a 1 minute slower jog or walk. Repeat for the desired time. 75 - 85%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%




Time Workout 4 Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
30 minutes Jog or run at a constant pace for the desired time. 85%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace. 70%



Time Fartlek workout Heart rate
5 minutes Slowly build to to 50% of your sprinting level. 70%
20 minutes Change the pace as and when you like. However, make sure you perform a good number of short sprints and fast paced runs as well as lower level recovery jogs. 75 - 95%
5 minutes Cool down - Reduce your speed to a little less than your warm up pace.