Pick your level treadmill workouts
Beginner Interval Program
| What to do | For how long | Intensity (1-10) |
| Warm up at 4.5 mph pace | 5 minutes | 3.5 |
| Jog at 5.5 mph pace | 1 minute | 6.5 |
| Jog at 5 mph pace | 2 minutes | 5 |
| Jog at 5.7 mph pace | 1 minute | 7 |
| Jog at 4.8 mph pace | 2 minutes | 4 |
| Jog at 5.5 mph pace | 1 minute | 6.5 |
| Jog at 5 mph pace | 2 minutes | 5 |
| Jog at 5.7 mph pace | 1 minute | 7 |
| Jog at 4.8 mph pace | 2 minutes | 4 |
| Cool down | 5 minutes | 3.5 |
| Total Workout Time: | 22 minutes |
Intermediate Interval Program
| What to do | For how long | Intensity (1-10) |
| Warm up at 5 mph pace | 5 minutes | 3.5 |
| Jog at 6 mph pace | 1 minute | 6.5 |
| Jog at 5.5 mph pace | 2 minutes | 5 |
| Jog at 6.2 mph pace | 1 minute | 7 |
| Jog at 5.3 mph pace | 2 minutes | 4 |
| Jog at 6 mph pace | 1 minute | 6.5 |
| Jog at 5.5 mph pace | 2 minutes | 5 |
| Jog at 6.2 mph pace | 1 minute | 7 |
| Jog at 5.3 mph pace | 2 minutes | 4 |
| Jog at 6 mph pace | 1 minute | 6.5 |
| Jog at 5.5 mph pace | 2 minutes | 5 |
| Jog at 6.2 mph pace | 1 minute | 7 |
| Jog at 5.3 mph pace | 2 minutes | 4 |
| Jog at 6 mph pace | 1 minute | 6.5 |
| Jog at 5.5 mph pace | 2 minutes | 5 |
| Jog at 6.2 mph pace | 1 minute | 7 |
| Jog at 5.3 mph pace | 2 minutes | 4 |
| Cool down | 5 minutes | 3.5 |
| Total Workout Time: | 34 minutes |
Advanced Interval Program
| What to do | For how long | Intensity (1-10) |
| Jog at 5.5 mph pace | 5 minutes | 3.5 |
| Run at 6.5 mph pace | 1 minute | 6.5 |
| Jog at 6 mph pace | 2 minutes | 5 |
| Run at 6.7 mph pace | 1 minute | 7 |
| Jog at 5.8 mph pace | 2 minutes | 4 |
| Run at 6.5 mph pace | 1 minute | 6.5 |
| Jog at 6 mph pace | 2 minutes | 5 |
| Run at 6.7 mph pace | 1 minute | 7 |
| Jog at 5.8 mph pace | 2 minutes | 4 |
| Run at 6.5 mph pace | 1 minute | 6.5 |
| Jog at 6 mph pace | 2 minutes | 5 |
| Run at 6.7 mph pace | 1 minute | 7 |
| Jog at 5.8 mph pace | 2 minutes | 4 |
| Run at 6.5 mph pace | 1 minute | 6.5 |
| Jog at 6 mph pace | 2 minutes | 5 |
| Run at 6.7 mph pace | 1 minute | 7 |
| Jog at 5.8 mph pace | 2 minutes | 4 |
| Run at 6.5 mph pace | 1 minute | 6.5 |
| Jog at 6 mph pace | 2 minutes | 5 |
| Run at 6.7 mph pace | 1 minute | 7 |
| Jog at 5.8 mph pace | 2 minutes | 4 |
| Run at 6.5 mph pace | 1 minute | 6.5 |
| Jog at 6 mph pace | 2 minutes | 5 |
| Run at 6.7 mph pace | 1 minute | 7 |
| Jog at 5.8 mph pace | 2 minutes | 4 |
| Cool down | 5 minutes | 3.5 |
| Total Workout Time: | 46 minutes |
- Posted in: treadmill workouts
The Weigh I Am 
Nice intervall workouts…
Can’t wait to try these! Interval workouts make the time pass by so quickly.
Ohh thanks! Intervals are the way to go! Printing these now..
Um how did you know that I was just telling my BF I didn’t understand how to figure out treadmill speak?!?!? LOL! Thank you!!!!!!!
You probably don’t even know what a treadmill is living in Florida and all 😉
ohhhh sweet routines! i may have to print that advanced one out~but i may gouge my eyes out if i spend over 30 min on the treadmill…
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