The Treadmill Workout

There’s nothing like a great workout outside on a cool fall day. But if you can’t get outside, take your workout inside and hit the treadmill.

The higher you set your speed, the faster the treadmill will go. For this workout, you’ll want to set your speed for at least a brisk walk. Challenge yourself by increasing your speed to a jog or full-out run. Be careful not to set your speed too fast too soon to avoid injury.
Incline: This sets the steepness of your treadmill. Think of it as a hill. The higher the incline, the steeper your treadmill will be.
Base pace: This is whatever speed, or MPH, is moderate for you. Not a stroll and not too fast, somewhere in the middle.
Push pace: This means exactly what it says. Go all out!

Lastly, warm up for five minutes before starting your treadmill workout. Try this warm-up workout to get your heart rate up and loosen the muscles.

The Treadmill Workout (walk or run, alternating between your base and push pace)

*Set your incline to 2.0

0:00-2:00 minute: Push pace
2:00-3:00 minute: Base pace
3:00-5:00 minute: Push pace
5:00-6:00 minute: Base pace
6:00-7:00 minute: Push pace + 2 mph (For example, if your push pace is 5.0, increase it to 7.0)

Same as above, but set your incline to 3.0

Same as above but set your incline to 0 and add 2 mph to ALL push pace segments.