Most people have a love-hate relationship with the treadmill, but mostly hate. If you are one of those people that needs to feel the freedom of hitting the pavement and just running without any constraints, then you probably fall into the hate category. On the other hand, when the days get shorter and schedules get busier, it’s great to be able to turn to the trusty treadmill to get your mileage in for the day.

treadmill

Treadmill running does have other perks like forcing you to stay on a steady pace (especially important if you are training for an endurance race like a half or full marathon).  FITNESSmagazine.com has a great 2000 calorie burning week long treadmill and strength training workout that you have to try, even if you like to stick to the pavement. This was originally published in FITNESS magazine, November/December 2008.

7-day plan from Coach Jenny Hadfield, author of Running for Mortals.

By the editors of FITNESS

Monday

  • Power walk: 30 minutes
  • Strength-train: 20 minutes

Total: 50 minutes

>> Fitness: Need a good strength move? Check out out fitness index!

Tuesday

  • Warm up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 2 minutes
  • Repeat Steps 1 & 2: 10 times
  • Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

  • Warm Up: Walk easily: 5 minutes
  • Do your favorite strength training move: 12 reps
  • Power walk at 4% to 6% incline: 3 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday

  • Warm Up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 2 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday

  • Repeat Monday’s routine

Saturday

  • Warm Up: Walk easily, then briskly: 5 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 4 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

  • Rest

>> Read More: If you lied this, check out more treadmill workouts!