Interval Training on Treadmill

Anyone do interval training on a treadmill? I've just started this so I can increase my milage/time and weight loss, but I don't really have a program... I just kind of play around w/ different speeds and time. I'd like to have an actual program to follow. My max speed is 7 right now. Can anyone share their plan with me?

Re: Interval Training on Treadmill

snowboardgirl knows a lot about this. FM her.....

Re: Interval Training on Treadmill

I usually just do a 2 to 3 min walking warm up, continiously getting faster...

then I do 2 mins of running, 2 mins of walking...

I run at the highest I can, getting higher if I can push myself, and I usually walk at 4.0.

I do a 1.0 incline-- as per a recco from a runner.

I do it for a half hour, with a 5 min cool down.

Re: Interval Training on Treadmill

I do two kinds. My max is 7 right now as well.

3 minutes walk (3.5)

2 minutes run (6.5)

1 minue walk (3.8)

Then I keep doing that. THe last two intervals, I will do 7 instead of 6.5. It's really tough to do 2 minutes of 7 but I can do 2 minutes of 6.5. YOu really feel the difference!


Then I do one where I make drastic changes and there is no set time. Such as:

3 minute walk

3 minute run (6)
1 minute walk (4)
2 minute run (6.5)
2 minute walk (4.5)
2 minute walk (3)
1 minute run (7)
1 minute walk (3.5)
and so on. basically, you want to play with your heart rate. You want to get it up really high, then bring it down then bring it higher, then back down, then really high again. It helps increase your speed and stamina for when you want to do longer jogs/runs.

Good luck!

Re: Interval Training on Treadmill

I do about 5 mins warming up.

Then I do 40 seconds of running on 9 (I am not sure if this is in kilometres or miles, sorry). Then 20 seconds of walking on 4-4.5. I do this 15 times then finish off with walking for 5-20 mins, depending how much time I have or I jump on the elliptical for 10 minutes.

Re: Interval Training on Treadmill

I have a 1/2 hour iPod track for interval training. I love it

Re: Interval Training on Treadmill

My intervals look like this (for a one-hour workout & I am a beginner so I can't run for more than a few minutes at a time):

2 min. 3.0 mph
2 min. 3.4 mph
3 min. 3.6 mph
3 min. 3.8 mph (warm up done)

4 min. 6.0 mph
5 min. 4.0 mph
4 min. 6.2 mph
5 min. 3.9 mph
4 min. 6.5 mph
5 min. 3.8 mph
3 min. 6.8 mph
6 min. 3.6 mph
4 min. 6.2 mph

3 min. 3.8 mph
3 min. 3.6 mph
2 min. 3.4 mph
2 min. 3.0 mph (cool down done)