Day 1: Easy Intervals – Warm up for 5 minutes with a brisk walk or light jog. – Alternate between 1 minute of jogging or running at a moderate pace and 2 minutes of walking at a comfortable pace. Repeat for 20-30 minutes. – Cool down with a 5-minute walk.
Day 2: Hills – Warm up for 5 minutes with a brisk walk or light jog. – Increase the incline on the treadmill to a challenging level and walk for 5 minutes. – Lower the incline and jog or run at a moderate pace for 5 minutes. – Repeat the incline and flat sections for a total of 20-30 minutes. – Cool down with a 5-minute walk.
Day 3: Tempo Run – Warm up for 5 minutes with a brisk walk or light jog. – Run at a comfortably hard pace (about 80-85% of your maximum effort) for 20 minutes. – Cool down with a 5-minute walk.
Day 4: Long Walk – Go for a long walk on the treadmill at a comfortable pace for 45-60 minutes. Focus on maintaining a steady pace and staying consistent throughout the workout.
Day 5: Intervals – Warm up for 5 minutes with a brisk walk or light jog. – Alternate between 1 minute of sprinting at a high intensity and 2 minutes of walking at a recovery pace. Repeat for 20-30 minutes. – Cool down with a 5-minute walk.
Day 6: Endurance Run – Warm up for 5 minutes with a brisk walk or light jog. – Run at a moderate pace for 30-40 minutes, aiming to maintain a steady effort throughout the workout. – Cool down with a 5-minute walk.
Day 7: Rest or Active Recovery – Take a rest day or engage in light physical activity such as stretching, yoga, or gentle walking to aid in recovery.