Workout of the Week

Let’s try something new this week! You can perform this workout on a treadmill, indoor track, or outside! This workout is designed to improve your endurance as well as maximize calorie burn. It is a running workout but can be modified to walking fast/slow or on an incline and flat. During the running portion, you want to pick a speed that is fast but doable for that length of time. For instance, I can do 9.0mph for 1 minute but not for 5 minutes. So during the 5 minutes I do 7.0mph. And all times in between are modified as well. I do this workout regularly to improve my running speed as well as overall endurance. This was one of my go to workouts during half and full marathon training! Give it a shot and let me know how it goes for you!

Treadmill Cardio Workout-

1/2/3/4/5/4/3/2/1

5 minute walk to warm up at a moderate pace (should be able to talk while walking)

1 minute run at your fastest pace (cannot talk at this pace)

1 minute walk

2 minute run at a fast pace

2 minute walk

3 minute run at a fast pace

3 minute walk

4 minute run at a fast pace

4 minute walk

5 minute run at a fast pace

5 minute walk

4 minute run at a fast pace

4 minute walk

3 minute run at a fast pace

3 minute walk

2 minute run at a fast pace

2 minute walk

1 minute run at a fast pace

1 minute walk

5 minute walk to cool down

The whole thing will take an hour. If this seems like a lot for you, you can modify! Instead of going up to 5, just go up to 3 minutes with the scheme of 1/2/3/2/1. For beginners I would recommend modifying!

Let me know how it goes!

-Katie PT, DPT

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