Treadmill Interval 'Ladder' Workout

 - by lexie

Hi All!

Hope everyone is enjoying the 3-day weekend. I”m having a pretty low-key Labor Day. Just catching up on some internship reading, running some errands, relaxing, getting some fitness in, baking, and of course hitting the Labor Day sales are

on my to do list :-)

Lately I have been switching up my

cardio routine at the gym. I cialis levitra sales viagra get pretty bored doing the same routines time after time. I absolutely love interval training and find that mixing up my intervals works best to keep my fitness levels up without ever getting bored. This past week I have tried a new treadmill routine and LOVE it so thought I would share it with everyone.

So here it is!

Time (mins) Incline % Speed
0-4 Warmup 0 4.5
4-5 0 6.5
5-6 0 7
6-7 0 8
7-10 Walk 5.5 4.5
10-11 0 6.5
11-12 0 7
12-13 0 8
13-14 0 6.5
14-15 0 7
15-16 0 8
16-19 Walk 5.5 4.5
19-20 0 6.5
20-21 0 7
21-22 0 8
22-23 0 6.5
23-24 0 7
24-25 0 8
25-26 0 6.5
26-27 0 7
27-28 0 8
28-31 Walk 5.5 4.5
31-32 0 6.5
32-33 0 7
33-34 0 8
34-35 0 6.5
35-36 0 7
36-37 0 8
37-40 Walk 5.5 4.5
40-41 0 6.5
41-42 0 7
42-43 0 8
43-46 Walk 5.5 4.5
46-48 Recovery 3 4.5
48-50 Recovery 0 4

Although this may look really confusing to think about while running away, it is a pretty simple “ladder” sequence. All you need to think about is: each minute running increases in speed from 6.5 to 7 to 8 followed by 3 minutes of incline walking. However, the running sequence is continually built upon like a ladder throughout the workout. So at first it is only repeated once followed by 3 mins walking, then repeated twice followed by 3 mins walking and so on. Once I completed the sequence 3 times in a row I started decreasing the sequence, as you will see above.

The constant change in speed along with the incline walking makes the 50 mins on the treadmill fly by. I have a hard time “turning off” my mindwhen doing cardio, especially if im trying to do a longer run at a constant pace. I try and distract myself by thinking of places I want to visit and what I”d do while i”m there. Or, (more often than not) I think about food and clothes! If im running in the afternoon I think of meals I can cook for dinner and what outfit I can wear the next day. If it”s a morning run I think about a refreshing smoothie I can create for breakfast and what I”ll pack for lunch. I also mentally go through my wardrobe creating outfits to wear for different occasions. Anything to keep the mind off the task at hand, right?!

Does anyone have any good suggestions on ways to “turn off” the mind while working out? I want to hear them!

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  • http://swankydietitian.com Kristen @ Swanky Dietitian

    This looks like a great workout!! You go!
    I am sure the time just flew.