Eight workouts to avoid treadmill tedium
Rather watch paint dry than slog away at the same-old treadmill routine? Try one of these eight trainer-designed workouts to put the spring in your step again
By Kathleen Trotter
| 1) Beginner 25-minute walking routine |
| Speed | Incline | Duration |
|
2.5 mph | incline 0° | five minutes |
|
2.6 mph | incline 0° | 1 minute |
|
2.7 mph | incline 0° | 1 minute |
|
2.8 mph | incline 0° | 1 minute |
|
2.9 mph | incline 0° | 1 minute |
|
3.0 mph | incline 0° | 11 minutes |
|
2.9 mph | incline 0° | 1 minute |
|
2.8 mph | incline 0° | 1 minute |
|
2.7 mph | incline 0° | 1 minute |
|
2.6 mph | incline 0° | 1 minute |
|
2.5 mph | incline 0° | 1 minute
|
| 2) Easy 30-minute walking routine |
| Speed | Incline | Duration |
|
3.0 mph | incline 0° | five minutes |
|
3.5 mph | incline 2° | three minutes |
|
3.5 mph | incline 0° | two minutes |
|
3.5 mph | incline 3° | three minutes |
|
3.5 mph | incline 0° | two minutes |
|
3.5 mph | incline 4° | three minutes |
|
3.5 mph | incline 0° | two minutes |
|
3.5 mph | incline 5° | three minutes |
|
3.5 mph | incline 0° | two minutes |
|
3.0 mph | incline 0° | five minutes |
| 3) Moderate 40-minute walking routine |
| Speed | Incline | Duration |
|
3.0 mph | incline 0° | five minutes |
|
3.5 mph | incline 0° | two minutes |
|
3.6 mph | incline 0° | two minutes |
|
3.7 mph | incline 0° | two minutes |
|
3.8 mph | incline 0° | two minutes |
|
3.9 mph | incline 0° | two minutes |
|
4.0 mph | incline 0° | two minutes |
|
3.0 mph | incline 0° | three minutes |
|
3.5 mph | incline 3° | two minutes |
|
3.6 mph | incline 3° | two minutes |
|
3.7 mph | incline 3° | two minutes |
|
3.8 mph | incline 3° | two minutes |
|
3.9 mph | incline 3° | two minutes |
|
4.0 mph | incline 3° | two minutes |
|
3.0 mph | incline 3° | three minutes |
|
3.0 mph | incline 0° | five minutes
|
| 4) Moderate 35-minute hill climb routine |
| Speed | Incline | Duration |
|
3.5 mph | incline 0° | five minutes |
|
4.0 mph | incline 5° | two minutes |
|
4.0 mph | incline 6° | two minutes |
|
4.0 mph | incline 7° | two minutes |
|
4.0 mph | incline 8° | two minutes |
|
4.0 mph | incline 9° | two minutes |
|
4.0 mph | incline 10° | two minutes |
|
4.0 mph | incline 9° | two minutes |
|
4.0 mph | incline 8° | two minutes |
|
4.0 mph | incline 7° | two minutes |
|
4.0 mph | incline 6° | two minutes |
|
4.0 mph | incline 5° | five minutes |
|
3.5 mph | incline 0° | five minutes
|
| 5) Advanced 35-minute walk-run routine |
| Speed | Incline | Duration |
|
3.5 mph | incline 0° | three minutes |
|
4.0 mph | incline 0° | three minutes |
|
4.0 mph | incline 2° | four minutes |
|
5.0 mph | incline 0° | two minutes |
|
4.0 mph | incline 3° | three minutes |
|
5.0 mph | incline 0° | two minutes |
|
4.0 mph | incline 4° | three minutes |
|
5.0 mph | incline 0° | two minutes |
|
4.0 mph | incline 5° | three minutes |
|
5.0 mph | incline 0° | two minutes |
|
4.0 mph | incline 3° | three minutes |
|
4.0 mph | incline 2° | three minutes |
|
3.5 mph | incline 0° | two minutes
|
| 6) Moderate 5 km run-walk routine |
| Speed | Incline | Duration |
|
4.5 mph | incline 0° | five minutes |
|
6.0 mph | incline 0° | six to ten minutes
(starting at six and working
your way up to ten) |
|
4.0 mph | incline 0° | one to three minutes
(starting at three and working
your way down to 10) |
|
6.0 mph | incline 0° | six to ten minutes |
|
4.0 mph | incline 0° | one to three minutes |
|
6.0 mph | incline 0° | six to ten minutes |
|
4.0 mph | incline 0° | one to three minutes |
|
3.5 mph | incline 0° | five minutes
|
| 7) Advanced 37-minute run routine |
| Speed | Incline | Duration |
|
6.0 mph | incline 0° | five minutes |
|
6.1 mph | incline 0° | two minutes |
|
6.2 mph | incline 0° | two minutes |
|
6.3 mph | incline 0° | two minutes |
|
6.4 mph | incline 0° | two minutes |
|
6.5 mph | incline 0° | two minutes |
|
6.5 mph | incline 1° | five minutes |
|
6.5 mph | incline 0° | two minutes |
|
6.4 mph | incline 0° | two minutes |
|
6.3 mph | incline 0° | two minutes |
|
6.2 mph | incline 0° | two minutes |
|
6.1 mph | incline 0° | two minutes |
|
6.0 mph | incline 0° | five minutes |
|
3.0 mph | incline 0° | two minutes
|
| 8) Advanced 60-minute run routine |
| Speed | Incline | Duration |
|
6.0 mph | incline 0° | five minutes |
|
6.5 mph | incline 0° | three minutes |
|
6.0 mph | incline 0° | two minutes |
|
6.5 mph | incline 0° | three minutes |
|
6.0 mph | incline 0° | two minutes |
|
6.0 mph | incline 3° | three minutes |
|
6.0 mph | incline 0° | two minutes |
|
6.0 mph | incline 3° | three minutes |
|
6.0 mph | incline 0° | seven minutes |
|
7.0 mph | incline 0° | two minutes |
|
5.5 mph | incline 0° | three minutes |
|
7.0 mph | incline 0° | two minutes |
|
5.5 mph | incline 0° | three minutes |
|
6.0 mph | incline 2° | ten minutes |
|
6.0 mph | incline 0° | five minutes |
|
3.0 mph | incline 0° | five minutes |
First published in Chatelaine.com's March 2010 issue.
© Rogers Publishing Limited
