Adding sprinting bursts to your treadmill run is a true game changer. You will burn more calories, stoke your metabolism to burn more calories after your workout, and increase your speed as a runner. The speed bursts in this workout only last 30 seconds with a full minute to recover. But the moderate pace is intended to push you, too; it shouldn't be a slow jog. The first sprint may be slower than the last since you are warming up!
We've created three different levels on intensity for this interval mashup and a printable sheet [1] with all three workouts side by side for comparison. If you're new to running, try the Walk/Run plan, and if your goal is to increase your speed, try the Run Faster version. If running is not your thing, here's an elliptical workout [2] to try.
Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.5 | 0.0 | Warmup |
| 5:00-6:00 | 5.5 | 0.0 | Moderate |
| 6:00-6:30 | 7.0 | 0.0 | Sprint One |
| 6:30-7:30 | 3.5 | 0.0 | Recover |
| 7:30-8:30 | 5.5 | 0.0 | Moderate |
| 8:30-9:00 | 7.0 | 0.0 | Sprint Two | 9:00-10:00 | 3.5 | 0.0 | Recover |
| 10:00-11:00 | 5.5 | 0.0 | Moderate |
| 11:00-11:30 | 7.0 | 0.0 | Sprint Three |
| 11:30-12:30 | 3.5 | 0.0 | Recover |
| 12:30-13:30 | 5.5 | 0.0 | Moderate |
| 13:30-14:00 | 7.0 | 0.0 | Sprint Four | 14:00-15:00 | 3.5 | 0.0 | Recover |
| 15:00-16:00 | 5.5 | 0.0 | Moderate |
| 16:00-16:30 | 7.0 | 0.0 | Sprint Five |
| 16:30-17:30 | 3.5 | 0.0 | Recover |
| 17:30-18:30 | 5.5 | 0.0 | Moderate |
| 18:30-19:00 | 7.0 | 0.0 | Sprint Six | 19:00-20:00 | 3.5 | 0.0 | Recover |
| 20:00-21:00 | 5.5 | 0.0 | Moderate |
| 21:00-21:30 | 7.0 | 0.0 | Sprint Seven |
| 21:30-22:30 | 3.5 | 0.0 | Recover |
| 22:30-23:30 | 5.5 | 0.0 | Moderate |
| 23:30-24:00 | 7.0 | 0.0 | Sprint Eight | 24:00-25:00 | 3.5 | 0.0 | Recover |
| 25:00-26:00 | 5.5 | 0.0 | Moderate |
| 26:00-26:30 | 7.0 | 0.0 | Sprint Nine |
| 26:30-27:30 | 3.5 | 0.0 | Recover |
| 27:30-28:30 | 5.5 | 0.0 | Moderate |
| 28:30-29:00 | 7.0 | 0.0 | Sprint 10 | 29:00-34:00 | 3.5 | 0.0 | Cooldown |
Walk/Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 0.0 | Warmup |
| 5:00-6:00 | 4.0 | 0.0 | Moderate |
| 6:00-6:30 | 5.0 | 0.0 | Burst One |
| 6:30-7:30 | 2.5 | 0.0 | Recover |
| 7:30-8:30 | 4.0 | 0.0 | Moderate |
| 8:30-9:00 | 5.0 | 0.0 | Burst Two | 9:00-10:00 | 2.5 | 0.0 | Recover |
| 10:00-11:00 | 4.0 | 0.0 | Moderate |
| 11:00-11:30 | 5.0 | 0.0 | Burst Three |
| 11:30-12:30 | 2.5 | 0.0 | Recover |
| 12:30-13:30 | 4.0 | 0.0 | Moderate |
| 13:30-14:00 | 5.0 | 0.0 | Burst Four | 14:00-15:00 | 2.5 | 0.0 | Recover |
| 15:00-16:00 | 4.0 | 0.0 | Moderate |
| 16:00-16:30 | 5.0 | 0.0 | Burst Five |
| 16:30-17:30 | 2.5 | 0.0 | Recover |
| 17:30-18:30 | 4.0 | 0.0 | Moderate |
| 18:30-19:00 | 5.0 | 0.0 | Burst Six | 19:00-20:00 | 2.5 | 0.0 | Recover |
| 20:00-21:00 | 4.0 | 0.0 | Moderate |
| 21:00-21:30 | 5.0 | 0.0 | Burst Seven |
| 21:30-22:30 | 2.5 | 0.0 | Recover |
| 22:30-23:30 | 4.0 | 0.0 | Moderate |
| 23:30-24:00 | 5.0 | 0.0 | Burst Eight | 24:00-25:00 | 2.5 | 0.0 | Recover |
| 25:00-26:00 | 4.0 | 0.0 | Moderate |
| 26:00-26:30 | 5.0 | 0.0 | Burst Nine |
| 26:30-27:30 | 2.5 | 0.0 | Recover |
| 27:30-28:30 | 4.0 | 0.0 | Moderate |
| 28:30-29:00 | 5.0 | 0.0 | Burst 10 | 29:00-34:00 | 2.5 | 0.0 | Cooldown |
Run Faster
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:00 | 6.5 | 0.0 | Moderate |
| 6:00-6:30 | 8.0 | 0.0 | Sprint One |
| 6:30-7:30 | 4.5 | 0.0 | Recover |
| 7:30-8:30 | 6.5 | 0.0 | Moderate |
| 8:30-9:00 | 8.0 | 0.0 | Sprint Two | 9:00-10:00 | 4.5 | 0.0 | Recover |
| 10:00-11:00 | 6.5 | 0.0 | Moderate |
| 11:00-11:30 | 8.0 | 0.0 | Sprint Three |
| 11:30-12:30 | 4.5 | 0.0 | Recover |
| 12:30-13:30 | 6.5 | 0.0 | Moderate |
| 13:30-14:00 | 8.0 | 0.0 | Sprint Four | 14:00-15:00 | 4.5 | 0.0 | Recover |
| 15:00-16:00 | 6.5 | 0.0 | Moderate |
| 16:00-16:30 | 8.0 | 0.0 | Sprint Five |
| 16:30-17:30 | 4.5 | 0.0 | Recover |
| 17:30-18:30 | 6.5 | 0.0 | Moderate |
| 18:30-19:00 | 8.0 | 0.0 | Sprint Six | 19:00-20:00 | 4.5 | 0.0 | Recover |
| 20:00-21:00 | 6.5 | 0.0 | Moderate |
| 21:00-21:30 | 8.0 | 0.0 | Sprint Seven |
| 21:30-22:30 | 4.5 | 0.0 | Recover |
| 22:30-23:30 | 6.5 | 0.0 | Moderate |
| 23:30-24:00 | 8.0 | 0.0 | Sprint Eight | 24:00-25:00 | 4.5 | 0.0 | Recover |
| 25:00-26:00 | 6.5 | 0.0 | Moderate |
| 26:00-26:30 | 8.0 | 0.0 | Sprint Nine |
| 26:30-27:30 | 4.5 | 0.0 | Recover |
| 27:30-28:30 | 6.5 | 0.0 | Moderate |
| 28:30-29:00 | 8.0 | 0.0 | Sprint 10 | 29:00-34:00 | 4.5 | 0.0 | Cooldown |
This treadmill run is part of our 31 Days of Fitness [3] workout plan. And do enter our Get Fit 2014 Giveaway [4] for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah!