And for beginners, interval training will also be useful in losing weight. We offer 5 interval training programs so you can choose the exercise technique to your liking.
Running program for beginners
Start by jogging for 5-10 minutes. Set the speed of the treadmill according to the selected base pace (. Run as much as your strength allows, but not to complete exhaustion. By setting the angle of the treadmill to 1 degree, you can simulate real running conditions.
Simple interval program
Start your workout by jogging for 10 minutes. Then move on to running in 9 intervals of 2-3 minutes each. Alternate the intervals as follows: first, an interval with acceleration or with a change in the angle of incline of the track by a few degrees, then an interval at a calm pace without incline of the track, and the next – again with acceleration or with a slope. For every fifth “hard” interval, increase your running speed or incline so that you gradually increase the intensity of your workout. Finish your workout by jogging for 5 minutes.
Progressive interval program
30 minutes of progressive running. This means that you start your workout with a 5-minute jog and every 5 minutes you increase your treadmill speed by 0,5–1 km / h. Your running speed should peak between 20 and 25 minutes of your workout. These 5 minutes you will give all your best to the fullest, but in no case bring yourself to exhaustion. For the last five minutes, you should run, gradually slowing down.
Advanced interval program
Start by jogging for 5-10 minutes to warm up your muscles. Then train according to the following plan, moving without pauses from one interval to another:
- 4 minutes at a basic pace ().
- 4 minutes at the same pace, but with a 2-degree incline.
- 3 minutes with an increase in speed of 1 km / h, without changing the angle of inclination of the track.
- 3 minutes at the same pace, with an increase in the angle of the track to 4 degrees.
- 4 minutes at a basic pace ().
- 2 minutes without incline, with a speed reduction of 2 km / h from the base pace ().
- 2 minutes with an increase in speed of 3 km / h ().
- 1 minute at this pace and with an incline of the track up to 4-6 degrees.
- 1 minute with an additional increase in speed by 1-2 km / h.
Finish your workout by jogging for 5 minutes.
Pioneering interval program
Jogging for 10 minutes. Then 4 intervals of running, 4 minutes each, with 2-minute breaks for slow walking after each interval. During the first interval, your pace should be slightly higher than your starting jogging speed. In each successive interval, gradually increase your speed so that during the fourth and last interval, you feel that you are running to the limit of your capabilities – but not so much that you are completely exhausted.
How to get the most out of your treadmill?