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Try This 45-Minute Treadmill Workout Video to Build Your Endurance

Who says running on a treadmill has to be boring? If cardio machines feel like detention to you (or if you're forced to do your long run on the treadmill), but you still want to get your heart pumping, then this 45-minute treadmill workout video will be your savior.

The endurance-boosting workout, recorded live at MyStryde running studio in Boston, will have you sweating puddles just watching it. It starts with a warm-up, where you'll power walk or jog (if you're already feeling pumped) at a 2 percent incline. From there, it's divided into three parts: a gentle incline, a steeper hill, and (of course) sprints. You can play this video as you do the workout—don't worry, the music and the trainer are equally motivating—or follow along with the interval guide below if you want to jam to your own playlist. (Just be careful not to make these treadmill workout mistakes.)

Want more treadmill workouts? This class (created by Rebecca Skudder, founder of MyStryde, and led by trainer Erin O'Hara) and many others can be streamed live or on-demand on the streaming platform Fortë. (You can try this MyStryde 15-minute treadmill speed workout, too.) 

Stryde Guide

  • Level 1: Walk or easy warm-up pace
  • Level 2: Comfortable jog (you can carry on a conversation)
  • Level 3: Happy pace
  • Level 4: Push pace
  • Level 5: Sprint or maximum speed

45-Minute Treadmill Workout Video

Warm-up: Start on a 1.0 percent incline. For 1.5 minutes, walk or easy jog on the treadmill. For the next 3 minutes, increase speed four times (every 20 seconds by .2 or .3) until you're at a low level 3 or 4. Recover for 1 minute before starting the intervals.

Gentle Inclines: 

  • 30 seconds: Level 2 speed on a 1.0 percent incline
  • 30 seconds: Level 2 speed on a 2.0 percent incline
  • 30 seconds: Level 2 speed on a 3.0 percent incline

Repeat 3 times. Then recover for 2 minutes at level 1 or 2.

Steep Climb: 

  • 1 minute: Level 2 pace on a 3.0 percent incline
  • 45 seconds: Level 3 or 4 on a 4.0 percent incline
  • 1 minute: Level 2 on a 3.0 percent incline
  • 45 seconds: Level 3 or 4 on a 5.0 percent incline
  • 1 minute: Level 2 on a 3.0 percent incline
  • 45 seconds: Level 3 or 4 on a 6.0 percent incline
  • 1 minute: Level 2 on a 3.0 percent incline
  • 45 seconds: Level 3 or 4 on a 7.0 percent incline

Recover for 3 minutes at level 1 or 2.

Sprints (no incline):

  • 1 minute: Level 4 
  • 30 seconds: Hop on the sides of treadmill or decrease speed

Repeat once more, then recover for 1 minute at level 1 or 2.

  • 45 seconds: Level 4
  • 30 seconds: Hop on the sides of treadmill or decrease speed

Repeat once more, then recover for 1 minute at level 1 or 2.

  • 30 seconds: Level 4 or level 5
  • 30 seconds: Hop on the sides of treadmill or decrease speed

Repeat once more, then recover for 1 minute at level 1 or 2.

  • 45 seconds: Level 4 or level 5
  • 30 seconds: Hop on the sides of treadmill or decrease speed
  • 45 seconds: Level 4 or level 5

Recover for 1.5 minutes.

  • 30 seconds: Level 5
  • 30 seconds: Hop on the sides of treadmill or speed down

Repeat the final level 5 sprint 3 times total, then cool down.

Cooldown: Return to recovery pace (level 1 or 2) for 2 minutes. Finish with these essential post-run stretches

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