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Increase your speed and distance

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So during the winter time it is difficult to run long distances on the treadmill. I usually watch the minutes tick by underneath the new cover of Health magazine or Whole Living, Fitness or Cooking Light. Well, I was surfing the internet for ideas on increasing your mileage on the treadmill and found this article: Fitness Magazine Treadmill Workouts

Minutes Pace
0:00–10:00 Warm-up jog; 5.0 mph
10:00–10:20 Sprint at 7.5 mph
10:20–11:20 Jog at 5.0 mph
11:20–14:00 Repeat minutes 10:00–11:20 twice
14:00–17:00 Jog at 5.0 mph
17:00–27:00 Run at 6.5 mph
27:00–31:00 Jog at 5.0 mph
31:00–35:00 Run at 6.5 mph
35:00–39:00 Jog at 5.0 mph
39:00–55:00 Repeat minutes 31:00–39:00 twice
55:00–60:00 Gradually slow pace to cool down at jog/walk

This treadmill plan really, really helps you to stay on the treadmill for more than 10 minutes at a time. I ended up running a little over 5 miles on the ‘mill with this plan. I have been consistently doing 3 miles, which is not feasible for a half marathon.  I definitely need to increase my distance and this plan helped to do so! I also got some sprinting in the mix with the plan as well, helping with my speed. You can vary the workout in any way that you would like. You can obviously make some of the increments longer, shorter, faster or slower. The plan should work for you!

I recommend taking a sticky note with this workout to the gym with you and referring to it as you are on the ‘mill. This will also hold you accountable to do the run and not slack off and go back to your comfortable 3 miles as I do many times.


About Lesley

I am a 29 year old Pennsylvanian who enjoys running, good eats, family and friends!

One response »

  1. Pingback: 5-4-3-2-1 Workout with Cardio « be filled up

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