Treadmill Interval Training

As a personal trainer in London, I’m always experimenting with new workout variations. Here’s a 30 minute interval training session did yesterday, and it’s a killer:

Warm-up with 6kph walk for 3 minutes

Run at 10kph for 7 minutes

Run at 11.5kph for 10 minutes

Recovery walk at 6kph for 1 minute

Walk at 15 degree incline at 6kph for 2 minutes

Recovery walk at 6kph for 1 minute

Sprint at 13kph for 1 minute

Cooldown walk at 5kph for 5 minutes.

There are so many variations you can devise for a 30 minute treadmill interval session. It’s so much more intense and beneficial than just running at a fixed speed for 30 minutes. You’ll burn more fat, stimulate more muscle fibres, and get a far more enjoyable workout than just a long dull run at constant speed.

The gym I use, Fitness First Liverpool Street, has some fantastic new treadmills with big screens. You can select a terrain to run through, such as the countryside of Bavaria, the streets of Munich, or the national parks of California. You run through these virtual terrains and almost believe you’re there. It takes your mind off the pain of the workout!

Don’t forget to thoroughly stretch all your leg muscles after this interval training session. A good 10 minutes of stretching is ideal. Stretch your calves, hamstrings, inner thigh muscles, quads, and glutes too.

Drink plenty of water at the end, you’ll need it.

Dominic Londesborough is a personal trainer in London.