Guidelines For An Interval Training Treadmill Program

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

Over the past 10 years or so, interval training – which was previously unknown in the mainstream population – has become popular for weight loss. The reason is simple: Interval training is more effective at weight loss than standard, go-out-there-and-run-until-you-get-lost running. The effect is increased, I think, by using a treadmill to do it.

Why is this? Besides the fact that you get to watch your favorite soap opera or sports program (I know, I’m gender stereotyping horribly) while running, using a treadmill gives you maximum control over your running. This is why the interval training treadmill program below is highly beneficial for anyone who wants to drop some weight.

Advantages Of A Treadmill

For most people, running on a treadmill for fitness may actually be better than running outside on the road. This is because running requires a pretty strict and consistent regimen if it is going to result in weight loss. A treadmill is convenient, for one. It also has ways you can precisely control the speed and elevation, instead of guessing at how fast you are going and how far you need to run in the great outdoors. Plus, most treadmills can also check your heart rate and show you if it is in the proper zone for losing weight.

Treadmills, then, are great for running – especially for interval training, due to the amount of control a treadmill gives you.

Setting Up A Standard Interval Training Program

Running intervals is all about speed variation. There are essentially two types: intermittent interval running (also known as running repeats), and continuous interval running.

The second type is what we will use to lose weight, because it keeps you going at a high rate for a good amount of time perfect for keeping your fat-burning furnace churning.
Here are the rules of thumb for an interval training treadmill program:

Establish your maximum mile pace. Run a mile as fast as you can. Use that as your benchmark.

You can set up your workouts by time or distance. I recommend distance. Therefore, every mile will be broken down like this:

400 meters: Normal pace (fastest mile x 1.25)
200 meters: Fast pace (fastest mile x 1.1)
300 meters: Normal pace
100 meters: Faster pace (fastest mile x 1.08)

Your total workout, based on distance, should be around 1-3 miles (based on your fitness level). If you are running based on time, a 30-minute workout is good.

Try and run this pattern at least two times a week. There should be at least one day a week where you run a standard run at a consistent pace.

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