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4-Week Treadmill Training Plan

Published January 30, 2023
2 minute read
4-Week Treadmill Training Plan
Published January 30, 2023
2 minute read
In This Article

Whatever your feelings are regarding the treadmill, there are many benefits and great workout options for this calorie-torching piece of equipment. This treadmill training plan takes advantage of these benefits.

Here are six good reasons to spend at least some of your cardiovascular workouts on the treadmill:

  1. Reduced impact on joints compared to pounding the pavement.
  2. Constant feedback for speed, incline, distance and heart rate.
  3. The ability to quickly manipulate your speed and incline.
  4. Predictable surface. No worries about potholes or black ice!
  5. The “biggest bang for your buck” in terms of cardiovascular machine calorie burn.
  6. You don’t have to run. Walking is a fantastic workout option on the treadmill.

Here is how to navigate the Level 1-10 Rating of Perceived Exertion Scale:

This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other words, if you don’t run, you don’t have to. You can get a very challenging workout simply by manipulating the incline and walking fast.

Spend 5 minutes warming up by walking on the treadmill at a zero incline before beginning your “challenge” interval each day. Listen to your body and adjust your speed accordingly.

4-Week Treadmill Training Plan

Originally published February 2019, updated January 2023

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The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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