cardiogirl

intermediate treadmill workouts

Even if you're a cardio fanatic, running on a treadmill can become a bit stale. To fight boredom, you need to mix up your program with intervals and add incline work. cardiogirl offers downloadable versions of our favorite cardioshred classes, so now you don't have to go to the gym empty handed and come up with cardio routines of your own. Simply print out this PDF and take it to the gym. After printing, you can fold the paper into thirds to easily follow the workout you've selected.

Workout #2
TIME SPEED INCLINE

Workout #3
TIME SPEED INCLINE

0:00 - 2:00 2:00 - 4:00 4:00 - 6:00 6:00 - 8:00 8:00 - 10:00 10:00 - 12:00

3.0 3.2 3.2 3.4 3.6 3.8 4.0 4.5 5.0 3.5

0 0 5 4 3 2 1 0 0 0

0:00 - 3:00 3:00 - 6:00 6:00 - 11:00 11:00 - 14:00 14:00 - 16:00 16:00 - 19:00 19:00 - 22:00 22:00 - 27:00 27:00 - 30:00 30:00 - 35:00

3.5 4.0 5.0 4.0 5.0 4.0 4.8 4.0 5.0 4.0

5 2 0 0 0 0 0 5 2 2

Workout #1
TIME SPEED INCLINE

12:00 - 13:00 13:00 - 15:00 15:00 - 17:00

0:00 - 3:00 3:00 - 4:00 4:00 - 5:00 5:00 - 6:00 6:00 - 7:00 7:00 - 8:00 8:00 - 9:00 9:00 - 10:00 10:00 - 15:00

3.5 3.5 3.6 3.7 3.8 3.9 4.0 4.1 3.8

0 2 17:00 - 20:00 4 6 4 2 0 2 6
Some runners find treadmill running boring and tedious. They argue that there's nothing to look at, that the indoor air is stale and that real runners do it outdoors. Perhaps, but treadmill running has its benefits. In fact, the predictability of treadmill running may also be its greatest virtue. The reliable roll of the belt, the comfortable indoor temperature and the safety and security of a well-lit surface certainly beat poor air quality, searing heat, and treacherous footing. Plus, "predictable" doesn't have to mean boring. A modern, motorized treadmill lets you control pace and hills, and you can use this control to create workouts specifically targeted to improving your running.

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