30 Day Treadmill Challenge to Burn Calories! – GOOD SHAPE

Running on the treadmill is not a very popular activity out there — some even say it feels like a mouse on an exercise wheel. But the fact is that it is completely possible to make training on equipment less monotonous, you know? The 30 day treadmill challenge is a good example of this.

The worksheet below was created by American ultramarathoner Robin Arzón for Shape magazine. Each week, you do approximately 35 minutes of interval training that will make you a stronger runner (ie, with more endurance, speed, and power).

The sessions remain the same: what changes is the intensity in each one. In between, you still do some bodyweight exercises to build muscle strength. And don’t worry: there will also be times for active recovery (with a jog or a walk), and your fitness level will be respected from start to finish.

TREADMILL CHALLENGE: HOW DOES IT WORK?

Let’s go! Three times a week (one day off each session) you’ll do the following interval training. It lasts exactly half an hour, and what you have to do each minute is specified in the table.

In week one, you’ll focus on getting used to the new effort. In weeks two, three and four, you should focus on improving one of the training components (speed, incline and resistance) while keeping the other areas the same. In addition, it is worth doing the exercises off the treadmill proposed by the trainer, and stretching the body after training.

HEATING

Minute 0-2: Trot, incline 1%;
Minute 2-5: Running, 1% incline.

INTERVALS

Minute 5-6: Running, incline 1%;
Minute 6-6’30: Sprint + 1 Speed, Grade 1%;
Minute 6’30-7: Running, incline 1%;
Minute 7-7’30: Sprint + 1.5 speed, incline 1%;
Minute 7’30-8: Running, incline 1%;
Minute 8-8’30: Sprint + 2 speed, incline 1%;
Minute 8’30-9: Running, incline 1%;
Minute 9-10: Light trot, 1% incline;
Minute 10-10’30: Sprint + 1.5 speed, incline 1%;
Minute 10’30-11: Running, incline 1%;
Minute 11-11’30: Sprint + 2 speed, incline 1%;
Minute 11’30-12: Running, incline 1%;
Minute 12-12’30: Running + 2.5 speed, incline 1%;
Minute 12’30-13: Running, 1% incline.

RECOVERY

Minute 13-14: Light trot, 1% incline;
Minute 14-15: Running, 1% incline.

EXERCISES OFF THE TREADMILL

Minute 15-16: bench triceps;
Minute 16-17: Arm push-ups;
Minute 17-18: mountain climber;
Minute 19-20: Bulgarian sink.

ELEVATIONS

Minute 20-21: Running, incline 3%;
Minute 21-22: Running, slope 3.5%;
Minute 22-23: Running, incline 1%;
Minute 23-24: Running, incline 4%;
Minute 24-24’30: Running, incline 6%;
Minute 24’30-25: Running, incline 8%;
Minute 25-26: Running, incline 10%;
Minute 26-26’30: Hike, 1% slope.

RESISTANCE

Minute 26’30-27’30: Running, incline 3%;
Minute 27’30-28: Running + 0.5 speed, incline 1%;
Minute 28-28’30: Sprint + 1 Speed, Grade 1%;
Minute 28’30-29: Sprint + 1.5 speed, incline 1%;
Minute 29-29’30: Sprint + 2 speed, incline 1%;
Minute 29’30-30: Running + 2.5 speed, incline 1%;
Minute 30-30’30: Sprint + 3 speed, incline 1%;
Minute 30’30-31: Fast trot, 1% incline;
Minute 31-31’30: Sprint, full speed, 1% incline.

COOLING DOWN

Minute 31’30-33’30: Slow trot, 1% incline;
Minute 33’30-35: Hike, 1% slope.

CHALLENGE ON THE TREADMILL WEEK BY WEEK

Now that you know the basis of your training, you need to understand how it will work each week:

1

WEEK 1: ADAPTATION PERIOD

First of all, you need to determine your running pace. To do this, just use the speech test: start running and find a speed that is challenging, but still allows you to sing or talk for a few minutes. You should feel like you are giving 40-50% of your effort.

For jogging pace, subtract approximately 1km/h from your running speed. You need to feel like you can go the extra mile easily, but the intensity can’t be too easy either.

So, for the first week, you do exactly what is written in the table above. If you’ve never run before, do the workout twice a week instead of three. On the rest of the days, it is worth investing in low-impact exercises, such as spinning or yoga.

two

WEEK 2: ACCELERATING

In week two of this challenge, you’ll repeat the same workout on the chart, but do each block a little faster than the week before.

3

WEEK 3: INCLINING

In the third week, you’ll repeat the same workout on the chart, but make each block 0.5% steeper.
An important tip to keep in mind: As you ascend the incline, shorten your stride and lean slightly into the treadmill. Remember to use your arms to maintain momentum and don’t hold on to the equipment.

4

WEEK 4: BUILDING RESISTANCE

During the final week, you’ll repeat the same workout in the chart, but add an extra minute of running before going back to your recovery runs. This will help build your stamina.

EXERCISES OFF THE TREADMILL: STEP BY STEP

BENCH TRICEPS

– (Luciano Munhoz/Luciano Munhoz)

Sit on a bench or chair and place your hands next to your hips (you can keep your knees bent). Move your body forward, taking your hips off the bench, and bend your elbow to descend toward the floor. Then come up with triceps power.

Attention: keep your shoulders away from your ears, look forward and position your hips against the bench. If the movement is easy, extend your legs further forward.

ARM FLEXION

– (Karl Solano/Pexels)

Get into a high plank position and place your feet or knees on the floor. Perform elbow flexion until the chest almost touches the ground. Extend your arm back to the starting position.

MOUNTAIN CLIMBER

– (Disclosure/Disclosure)

In a high plank position, place your palms and toes flat on the floor. Keep torso and neck straight and abdomen tight.

Bring one of your knees towards your chest and back, then repeat with the other. Movement should be quick and continuous.

BULGARIAN SINK

– (Lu Cristhovam/)

Standing, place one foot on a high support (it can be a bench or a step), leaving the other leg in front. Bend the knee of that leg so that it forms a 90 degree angle. When completing the repetitions, repeat the movement with the other side.