Try This Training… (Treadmill workout)

This week, I’ve been exhausted. Being ill before Rome and then lots of late nights in Rome have left me very tired and very grumpy this week (it was worth it)!! My training has suffered.

However, I did have the energy and determination to train with my coach two mornings this week. And even though I thought that he was going a little easy on me, my body is in pain! He’s good at tricking you like that! It’s never easy.

One of the mornings we worked legs and the second morning we worked arms and chest. Both on machines. On the second day though, he had come up with another crazy treadmill workout (as he does).

Try it at home and let me know how you get on?!
Although, be warned! It may catch up with you a few days after, as it has me!

Treadmill Workout

All rounds need to be completed on maximum incline. Make sure you’ve had at least 5/10 minute warm up before you do this.


Round One
Max incline – max speed
30 second sprint
30 second rest

Max speed on my treadmill was 10mph / 16kmph

Round Two
Max incline – speed 9.5 mph / 15.3 kmph
30 second sprint
30 rest

Round Three
Max incline – speed 9 mph / 14.5 kmph
30 second sprint
30 rest

Round Four
Max incline – speed 8.5 mph / 13.7 kmph
30 second sprint
30 rest

Round Five
Max incline – speed 8 mph / 12.9 kmph
30 second sprint
30 rest

Round Six
Max incline – speed 7.5 mph / 12 kmph
30 second sprint
30 rest

Round Seven
Max incline – speed 7 mph / 11.3 kmph
30 second sprint
30 rest

Round Eight
Max incline – speed 6.5 mph / 10.5 kmph
30 second sprint
30 rest

Round Nine
Max incline – speed 6 mph / 9.7 kmph
30 second sprint
30 rest

Round 10
Max incline – speed 5.5 mph / 8.9 kmph
30 second sprint
30 rest

This was pretty intense. I made it from speed 10 mph to about 7mph I think (before I thought I was going to puke!)… It’s a bit of a blur now! This kind of thing takes practice. You can start at speed 10 and work your way down, only making it to speed 9 if that’s as much as you can do at the moment.

Alternatively, you can start from a slower speed, say speed 8 mph for example, and work down to 5 mph. Anything you can do is better than not doing anything at all!

Even if you start walking at speed 5 mph and walk down to speed 2 mph – this is still better than nothing! Any of these workouts can be adapted to your fitness.

If you need any help with where to begin, you can contact me. I’m not a qualified personal trainer (yet..) but I’m more than willing to offer advice.

I’ll be posting some more treadmill workouts here this week so keep your eyes peeled!




  1. […] Try This Training… (Treadmill workout) […]

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