Treadmill Workout: One-Minute Intervals

"You Can Do Anything For a Minute" Treadmill Workout

February 25, 2013

You can do anything for a minute! Equinox trainer Lauren Fairbanks shared this nugget of inspiration with me during a recent treadmill workout, which features 60-second bursts of speed. During the run, the pace for intervals keeps increasing until you get close to hitting a seven-minute mile — but only for a minute. With this quick-paced workout, you will likely not feel fully recovered before you start your next interval, but this will only make you a stronger runner. Lauren says, "You should feel pretty tired, or better yet, have a runner's high, after finishing."

Time flies when you're running fast; there's not a chance you'll get bored with this workout. Ready to put Lauren's one-minute mantra to the test? Check out the workout when you read more.

Time	Speed (mph)	Incline	RPE*
0:00-5:00	6.0	1.0	4-6
5:00-6:00	8.0	1.0	8-9
6:00-7:00	4.0	1.0	3-4
7:00-8:00	8.0	1.0	8-9
8:00-9:00	4.0	1.0	3-4
9:00-10:00	8.1	1.0	8-9
10:00-11:00	4.0	1.0	3-4
11:00-12:00	8.1	1.0	8-9
12:00-13:00	4.0	1.0	3-4
13:00-14:00	8.2	1.0	8-9
14:00-15:00	4.0	1.0	3-4
15:00-16:00	8.2	1.0	8-9
16:00-17:00	3.8	1.0	3-4
17:00-18:00	8.3	1.0	8-9
18:00-19:00	3.8	1.0	3-4
19:00-20:00	8.3	1.0	8-10
20:00-21:00	3.6	1.0	3-4
21:00-22:00	8.4	1.0	9-10
22:00-23:00	3.6	1.0	3-4
23:00-24:00	8.4	1.0	9-10
24:00-26:00	3.6	3.0	4-5
26:00-30:00	6.0	1.0	5-6

*RPE = Rate of Perceived Exertion

As always, feel free to adjust the speed up or down as necessary — just make sure you're challenging yourself. If this workout doesn't float your boat, check out our other cardio plans.

Don't forget to print an image-free version of this workout to take to the gym.

Source: Shutterstock