7 Day Treadmill Workout Blast

Increase Work Capacity, Endurance, and Overall Fitness

Staying fit is constant work. Sometime work, travel, and life get in the way. It’s tough to get back into a routine but the best way to do it is in small efficient doses.

This workout can be done with any piece of cardio equipment you have available.

 

Day 1: Increase Work Capacity

Warm Up: 5 min

  • Speed: 5-5.5

Work: 30-60 min

  • Speed: 6.0



Treadmill Workout

Day 1: Work Capacity

Day 2: Work Capacity Interval

  • Warm Up: 5 min

    • Speed: 5

  • Work: 3 min

    • Speed: 7

  • Recover: 30 sec

    • Speed: 5

  • Work: 3 min

    • Speed: 7

  • Recover: 30 sec

    • Speed: 5

  • Work: 3 min

    • Speed 7

Treadmill Workout

Day 2

Day 3: Work Capacity Pyramid

  • Warm Up: 5 min

    • Speed: 5

  • Work: 1 min

    • Speed: 7

  • Work: 1 min

    • Speed: 8

  • Work: 1 min

    • Speed: 7.5

  • Work: 2 min

    • Speed: 7

  • Work: 1 min

    • Speed: 5

Treadmill Workout

Day 3

Day 4: Recovery

  • Warm Up: 5 min

    • Speed: 5

  • Work: 30-60 min

    • Speed: 6

Treadmill Workout

Day 4

Day 5: Work Capacity Interval

  • Warm Up: 5 min

    • Speed: 5

  • Work: 4 min

    • Speed: 7

  • Recovery: 1 min

    • Speed: 5

  • Work: 4 min

    • Speed: 7

  • Recovery: 1 min

    • Speed: 5

  • Work: 4 min

    • Speed: 7

Treadmill Workout

Work Capacity Interval

Day 6: Work Capacity Pyramid

  • Warm Up: 5 min

    • Speed: 5

  • Work: 1 min

    • Speed: 7

  • Work: 1 min

    • Speed: 8

  • Work: 1 min

    • Speed: 8

  • Work: 2 min

    • Speed: 7

  • Work: 1 min

    • Speed: 5

Treadmill Workout

Day 6: Work Capacity Pyramid

Day 7: Recovery

Warm Up: 5 min

Speed: 5

Work: 30-60 min

Speed: 6

Treadmill Workout

Day 7: Recovery