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Updated 12 February 2013

Killer treadmill workouts

If the Old Mutual Two Oceans Marathon has inspired the inner runner in you but you're still unsure of hitting the road, check out these treadmill workouts to get you on your way.

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f the Old Mutual Two Oceans Marathon has inspired the inner runner in you but you're still unsure of hitting the road, check out these treadmill workouts to get started. We spoke to Robyn Moore from Virgin Active to get three killer workouts no matter what your fitness level.

Before you begin

Just like running outside, it's important to be prepared before you start running, so make sure you have on the right pair of running shoes, if you're a woman a fitted sports bra and a water bottle to keep you hydrated during your workout.

Moore says that if the treadmill you are using is not equipped to monitor your heart rate, use a heart rate monitor to track your intensity instead.

"To work out your maximum heart rate (MHR), subtract your age from 220. For example a 40-year-old woman’s maximum heart rate is 180 beats per minute. It is important to know your maximum heart rate as you can use this to figure out what your target heart rate should be. You can calculate this by using 65 to 85% of your maximum heart rate figure. The same 40-year old woman’s target heart rate will be between 117 to 153 beats per minute."

If the treadmill has a heart rate monitor, gently place your hands on the silver plates located on the handles with your palms facing the floor before you start your workout. The machine should be able to read your current heart rate within a few seconds. Do not hold onto the handles while you complete your session as this will affect your running style and result in an uncomfortable run, rather measure it again as soon as you finish your session.

Beginner workout

If you are a beginner on the treadmill, use the following speeds as a guideline:

  • Warm-ups at a speed of four to five kilometres per hour
  • Jog at a speed of seven to eight kilometres per hour
  • Run at a speed of eight to 10 kilometres per hour
  • Cool down at a speed of three to four kilometres per hour

You are now ready to start your workout. Try the following programme:

  • Four minute warm up (4-5km/h)
  • Four minute jog switching to a 1 minute walk (7-8km/h)
  • One minute run switching to a one minute walk. Repeat this one more time (8-10km/h)
  • Four minute jog switching to a one minute jog at low intensity (7-8km/h)
  • Now cool down with a two minute run (3-4km/h)

Intermediate workout

Now that you are used to the treadmill, use the following speeds as a guideline for your session:

  • Warm-ups at a speed of four to six kilometres per hour
  • Jog at a speed of seven and a half to nine kilometres per hour
  • Run at a speed of nine to 11 kilometres per hour
  • Cool down at a speed of four kilometres per hour

 The following programme has been developed as an intermediate workout:

  • Four minute warn up (4-6km/h)
  • Two minute jog switching to a one minute brisk walk (7.5-9km/h)
  • Two minute run followed by a one minute jog (11km/h and 7.5-9km/h)
  • Two minute sprint followed by a 30 second jog. Repeat this one more time (11 km/h and 7.5-9km/h)
  • Two minute moderate run followed by a one minute jog (11km/h)
  • Two minute cool down (4km/h)

Advanced workout

Now that you are ready for an advanced workout, use the following speeds as a guideline for your session:

  • Warm up at a speed of six to eight kilometres per hour
  • Jog at a speed of seven to nine kilometres per hour
  • Sprint at a speed of 13-16 kilometres per hour
  • Cool down at a pace of four kilometres per hour

 The following programme has been developed as an advanced workout:

  • Start with a five minute warm up switching to a one minute jog
  • Run for one minute with the treadmill set on incline five
  • Sprint for one minute switching to a brisk jog
  • Run for a minute at with the treadmill set on incline five
  • Sprint for a minute and follow with a jog
  • Run for a minute with the treadmill set on incline five
  • Sprint for a minute and switch for a one minute jog
  • Run for a minute with the treadmill set on incline five
  • Sprint for a minute switching to a one minute jog
  • Cool down with a two minute run.

Read more:
Run 10km in 6 weeks

(Reference: Robyn Moore, National Club V manager for Virgin Active)

(Amy Froneman, Health24, April 2012)

 

 
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