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Treadmill Workouts for Beginners

Yuri Elkaim, BPHE, CK, RHN


Treadmill workouts are great because you have complete control over speed and inclination. For beginners, this can be a valuable asset as you can better manage your workouts and see quicker results than you may have outdoors.

What I mean by this is let's say you wanted to walk or run at a certain pace - let's say level 4.5 on the treadmill. Now, to do this outside would be tough to monitor and even if you could, the tendency would be to slow down when you began to fatigue. However, on a treadmill, the likelihood of you reducing is less because the belt keeps moving at the desired speed. Thus, it forces you to maintain that pace as long as you can. You can always lower or increase the speed by pushing a better but there's something reassuring about knowing that you don't have to worry about thinking about how fast your running. The treadmill tells you that. You just have to keep up.

With that being said, I've put together a few treadmill workouts for beginners that you can use to get in better shape and to burn more calories. These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with "recovery" intervals.

So let's get to it.


Very, Very Beginner Treadmill Workout

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.


Next Level Beginner Workout

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.


Advanced Beginner Workout

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.


These are just a few treadmill workouts for beginners out of thousands of possible interval running plans. Start with these and, if you need more guidance, then I'd recommend grabbing a copy of my Treadmill Trainer Volume 1 workout for beginners.


=> CLICK HERE to get started with the Treadmill Trainer Volume 1!


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