Rock Your Body Challenge: 3s and 5s treadmill challenge

I made up this workout last night and did it this morning. I was planning to post it tomorrow, but I was so excited that I decided to share it tonight. I mentioned I was a huge dork right? (As if it’s not apparent.)

So my goal for the workout was four-fold:

1.) Easy to remember-I hate when magazine workouts are just all over the place, with times and speeds. This is a series of 3 minute and five minute sets.

2.) Hard-I thought it was pretty hard, you should need the recovery intervals, but I have options for make it harder, easier or quicker at the end. Of course, the faster you run, the harder it is!

3.) Not boring-you never have to do the same thing for more than 5 minutes, MAX!

4.) A combo of intervals and tempo runs-calorie killers and fat blasters, respectively!

So here is:

I listed my speeds in mph in parentheses–I get faster as my body warms up. But you should be sprinting at your personal sprint level, tempo running at a comfortably hard pace, and recovering at a slow enough pace to resume normal breathing in 3 minutes.

45 minutes total

Warm up: 3 minutes easy walk or jog (4 mph) Take this time to get psyched. Tell yourself how great your workout is going to be. You are going to get through it and rock it! Tough love version: You took the time to get on the treadmill, so make the most of every minute, otherwise you are wasting your time.

1st Set

3 minute tempo run (6.5 )
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.5, 6, 7.5)
3 minute tempo run (6.7)

Recovery: 3 minute walk or jog (4)

2nd Set

5 minute tempo run (6.7)
5 minute sprint interval (sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min.)
(7.5, 6, 7.5, 6, 7.5)
5 minute tempo run (7) You are more than half way WOO-HOO!

Recovery: 3 minute walk or jog (4)

3rd Set

3 minute tempo run (7)
3 minute sprint interval (sprint 1 minute, jog 1 minute, sprint 1 minute) (8, 6, 8)
3 minute tempo run (7)

Cool down:

3 minute walk or jog (4)
Take this time to congratulate yourself for all your effort, the hardest part of your day is behind you! Calories torched, energy up, and the lovely glow radiating from your cheeks!

Make it harder:

-add incline (even just to the recovery intervals)
-run faster
-cut out recovery segments or run them

Make it easier/and or quicker:

-Do jog, sprint, jogs for the intervals
-Cut out second tempo run after each sprint interval (saves 11 minutes)
-Run slower

This was great with 5 minutes of stretching and 10 minutes of ab work this morning. I think next time I will jog the recovery intervals or add a steep incline.

29 responses to “Rock Your Body Challenge: 3s and 5s treadmill challenge

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  2. THIS is a workout! I’m doing it tonight! THANK YOU!

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  4. Ohh I love this workout!! I am definitely going to try this out. Thanks :)

    PS-I know what you mean about the megazine workouts…sometimes they require more effort to figure out than the workout itself!


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  9. Loved this workout! I did it this afternoon. Definitely makes treadmill runs interesting! Was not bored at all and I had a great workout!!! Thanks ! :)

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  13. Just found your blog through Vital Juice – congrats on the feature! I love this workout idea too, and may give it a try tonight…

  14. I also saw your blog via VitalJuice- congrats! I was super excited to vary up my treadmill routine and did this today during my lunch break (though I cut down on some of the tempo runs in order to make it back to work on time!) Thank you so much for sharing!

  15. I just did this workout today and LOVED IT!!!!! Thanks so much, you’re helping me enjoy exercise again. Please design more treadmill workouts!

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  19. I cannot wait to try this tomorrow night on my scheduled run day:) Always up for a challenge and this looks like a GREAT one!

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  23. I love to read other people’s fitness blogs. I was a runner for many years but had to give it up because of a back injury. Interval training rules.

  24. Cool like how you mixed it up. Should I do any stretches before and after?

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  29. Nice workout. Reminds me of the nike mp3 running compilation I used to have. The one with a vocal coach talking in your ear and telling you when to speed up and when to slow down.

    That one had longer intervals though and didn’t have the 1 minute sprint/jog that you have here.

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