Time Speed/Intensity Notes

Warm up 5 minutes Jog/Run increasing the speed by .2

each minute
Example:
6.2
6.4
6.6
6.8
7.0
Feel free to adjust your starting point
according to your tness level
Sprint 30 seconds 10.0 mph
*see above for speed, adjust according
to your tness level as needed
Walk 45 seconds 3.2-3.4 mph
Increase speed
back to sprinting
15 seconds Most treadmills take a few seconds to
get the speed back up, you can factor
this time into your rest by starting to
get the speed back up 15s before you
actually want to be sprinting again
Repeat Sprint,
Walk, Increase
speed intervals 7x
(for a total of 8
sprints)
10.5 minutes You can either keep the speed at 10.0
mph (or lower if you!ve modied) or,
follow this format:
2 sprints at 10.0 mph
2 sprints at 10.5 mph
2 sprints at 11.0 mph
2 sprints at 11.5 mph
Cool Down 5 minutes Walk for 2 minutes at 2.5-3.0 mph and
stretch for 3 minutes or click here for a
guided cool down video
25 Minute Treadmill
Workout