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Burn 2,000 Calories on the Treadmill

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Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Monday

  • Power walk: 30 minutes
  • Strength-train: 20 minutes

Total: 50 minutes

Tuesday

  • Warm up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don't sprint): 2 minutes
  • Repeat Steps 1 & 2: 10 times
  • Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

  • Warm Up: Walk easily: 5 minutes
  • Do your favorite strength-training move: 12 reps
  • Power walk at 4% to 6% incline: 3 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday

  • Warm Up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don't sprint): 2 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday

Saturday

  • Warm Up: Walk easily, then briskly: 5 minutes
  • Power walk: 2 minutes
  • Run fast (but don't sprint): 4 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

  • Rest

Originally published in FITNESS magazine, November/December 2008.

 

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orielly.mary125 wrote:

My favorite treadmill trainer is Amy Dixon! She has a coached workout album called 'Treadmill Coach' that's completely audio based - so I can take her to the gym with me! Her super-motivating coaching really pushes me while I'm on the treadmill and gives me the guidance I need for an effective workout. And the workout is interval-based so it helps me burn calories faster. It's really genius. I HIGHLY recommend all you treadmill-users to try it: http://motiontraxx.com/mixes/treadmill-coach/

3/4/2014 11:27:45 AM Report Abuse
kathleencoviello wrote:

This could give me the boost that I need this winter. Since I use the treadmill more in cold weather, I will give it a try.

12/2/2013 09:50:30 PM Report Abuse
angie.chase wrote:

please can we have a more fired up routine for treadmill runners that need a bit more of a challenge. Thanks

11/22/2013 12:17:57 PM Report Abuse
robertino.galea wrote:

looks like none of the questions are answered, so I don't know if it's worth asking again, how do you do strength training on a treadmill? and like tentotwolimited said, a bit more detail would be appreciated. thanks.

1/28/2013 07:54:34 AM Report Abuse
tentotwolimited wrote:

It would be helpful if you would give speeds.. run fast, don't sprint means nothing to me. All treadmills have speeds and incline numbers, so it's better if you give us those numbers.

6/16/2012 07:48:01 AM Report Abuse

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