Get ready to push your limits and boost your endurance with this challenging 20-minute treadmill running workout. This high-intensity interval training session alternates between periods of jogging, sprinting, and recovery, helping you improve your speed and cardiovascular fitness. Sunny Trainer Annelisa Moody guides you through each interval, so all you have to do is follow along!
Warmup:
Begin your workout with a dynamic warmup to prepare your body for the intense intervals ahead. Follow this sequence:
00:26 - Start with a walking pace of 3.0 mph or higher.
01:21 - Increase the speed by 0.5 mph.
01:47 - Transition into a slow-paced jog at approximately 4.0 mph or higher.
Workout:
Now it's time to dive into the main workout. Annelisa will guide you through each interval, indicating the target speeds for each phase. Remember to adjust your treadmill's speed according to your fitness level and capabilities.
Interval 1:
02:25 - Begin with a jog at 4.5 mph or higher.
03:25 - Increase the speed by 0.5 mph and transition into a run.
04:10 - Push yourself further by increasing the speed by 0.7 mph.
04:41 - Decrease the speed by 0.7 mph and continue running.
05:24 - Transition back to a jog by decreasing the speed by 0.5 mph.
06:25 - Enter the recovery phase with a relaxing walk at a speed of 3.0 mph.
Interval 2:
07:25 - Start the second interval with a jog at 4.5 mph or higher.
08:10 - Increase the speed by 1.0 mph and shift into a run.
08:26 - Push your limits with a further increase of 0.5 mph.
08:42 - Ease back into a jog by decreasing the speed by 1.5 mph.
09:26 - Boost your intensity by increasing the speed by 1.0 mph.
09:49 - Push yourself a little more with an additional increase of 0.5 mph.
9:57 - Allow your body to recover with a leisurely walk at 3.0 mph.
Interval 3:
11:30 - Begin the third interval with a jog at 4.5 mph or higher.
12:31 - Increase the speed by 0.5 mph and transition into a run.
13:17 - Push your boundaries by increasing the speed by 1.0 mph.
13:48 - Decrease the speed by 1.0 mph while continuing to run.
14:30- Return to a comfortable jog by decreasing the speed by 0.5 mph.
15:31 - Enter the recovery phase with a calming walk at a speed of 3.0 mph.
Interval 4:
16:32 - Start the final interval with a jog at 4.5 mph or higher.
17:17 - Challenge yourself with an increase in speed by 1.0 mph or more.
17:46 - Transition back to a jog by decreasing the speed by 1.0 mph.
18:36 - Push yourself again by increasing the speed by 1.0 mph or more.
19:02 - Conclude the workout with a recovery walk at 3.0 mph.
Cooldown:
20:06 - Complete the workout with a quad stretch to relax and lengthen your muscles.
Congratulations on completing this challenging 20-minute treadmill running workout. By incorporating high-intensity intervals into your training, you've worked on improving your endurance and speed. Remember to listen to your body and adjust the speeds according to your fitness level. Stay consistent, and with time, you'll notice significant improvements in your cardiovascular fitness and overall performance. Keep up the great work!
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