As the summer leaves us and cooler temperatures arrive – it may be challenging for some of us to continue running outside like we did during the summer because of the cold temperatures and the fact the days are shorter so it takes longer for the sun to rise and it sets even earlier. Who wants to run in the dark with deer running rampant? Not me.
I found these amazing treadmill run workouts on Oxygenmag.com which is one of my all-time favorite online fitness sites! Depending on your fitness level, try these on for size to help burn fat, improve your speed and exercise your heart.
Let me know how you do with these and please share any routines you have with us! Let’s GO!
BEGINNER
| Time | Speed |
| 0–5 | 3.0 |
| 5–10 | 3.5 |
| 10–11 | 4.0 |
| 11–13 | 3.5 |
| 13–14 | 4.5 |
| 14–16 | 3.5 |
| 16–17 | 5.0 |
| 17–19 | 3.5 |
| 19–25 | 2.5 |
INTERMEDIATE
| Time | Speed |
| 0–5 | 3.0 |
| 5–10 | 4.0 |
| 10–11 | 5.0 |
| 11–13 | 3.5 |
| 13–14 | 6.0 |
| 14–16 | 3.5 |
| 16–17 | 6.5 |
| 17–19 | 4.0 |
| 19–20 | 6.5 |
| 20–22 | 4.0 |
| 22–23 | 7.0 |
| 23–25 | 4.0 |
| 25–30 | 3.0 |
ADVANCED
| Time | Speed |
| 0–5 | 3.0 |
| 5–10 | 5.0 |
| 10–11 | 5.5 |
| 11–13 | 4.5 |
| 13–14 | 6.0 |
| 14–16 | 4.5 |
| 16–17 | 7.0 |
| 17–19 | 4.5 |
| 19–20 | 8.0 |
| 20–22 | 4.5 |
| 22–23 | 8.0 |
| 23–25 | 4.5 |
| 25–30 | 5.5 |
| 30:00–30:30 | 8.0–9.0 |
| 30:30–31:00 | Rest |
| 31–35* | Repeat the sprint intervals from 30–31 four times |
| 35–40 | 3.0 |
No Replies to "Get Your Run On with Oxygen Mag"
Sheila Simmons
Twitter: Laurend1985
September 2, 2012 (9:50 am)
I think the high speed of 5mph is too much for a beginner, otherwise the first workout is okay.
DSTPRL September 2, 2012 (12:22 pm)
I would definitely recommend to modify for your fitness level. Hope that helps.