Melissa from FitnessNYC put together this treadmill run and it’s fantastic. This 45 minute interval treadmill workout is definitely challenging and will leave you dripping in sweat when you’re done – but supremely satisfied.

  • 0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).

    • 1st Set

  • 3-6 minutes. 3 minute tempo run (speed 6.5).
  • 6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
  • 9-12 minutes. 3 minute tempo run (speed 6.7).
  • 12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).

    • 2nd Set

  • 15-20 minutes. 5 minute tempo run (speed 6.7).
  • 20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
  • 26-30 minutes. 5 minute tempo run (speed 7.0).
  • 30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).

    • 3rd Set

  • 33-36 minutes. 3 minute tempo run (speed 7.0)
  • 36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
  • 39-42 minutes. 3 minute tempo run (speed 7.0)
  • 42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).

At FitnessNYC, Melissa blogs about running, fitness, food, nutrition and fun workout classes in NYC.

Filed under: Fitness

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