Lacey Stone's Monthly Challenge: The Treadmill Challenge

December 6, 2012

Must See Running Videos


Each month, trainer Lacey Stone will share one of her favorite workout challenges on STACK. Are you fit enough to handle them? Find out in her first challenge involving six treadmill drills. 

With the cold weather approaching, I thought now would be the perfect time to share this calorie-burning indoor workout. For my first challenge, I’ll provide not one, but six different workouts. Can you master all six challenges before my next post?

The Sprint-Off

This short challenge is best for athletes who are strapped for time. The rules are simple: complete as many sprints as possible within a set time limit (between 20 and 30 minutes). I enjoy doing this workout once a week to try to beat my record.

  1. Warm up for three minutes at a comfortable pace
  2. Sprint as fast as you can for 30 seconds. My sprint is usually at 8 to 8.5 mph
  3. Return to a comfortable jog and recover for as long as you need (usually between one and three minutes)
  4. Repeat until you reach your time limit
  5. Cool down

The Alternator

In this challenge, you alternate between hills and sprints. As you become more fit, shorten your rest periods and increase your inclines. Try the Alternator when you have between 30 minutes and an hour.

  1. Warm up for three minutes at a comfortable pace
  2. Sprint as fast as you can for 30 seconds to a minute
  3. Bring the speed back to a comfortable jog for two to four minutes (depending on your fitness level)
  4. Increase the incline to a point that allows you to maintain a comfortable running pace for three minutes
  5. Decrease the incline to the start level and jog at a comfortable pace
  6. Repeat sequence until you reach your time limit
  7. Cool down

Sprinting Climber

Combine the Sprint-Off and the Alternator into one brutal sprinting challenge.

  1. Jog at a faster-than-average pace for five minutes
  2. Increase the incline to a very high level. I usually choose a 10. Once the treadmill has reached its full incline, adjust the speed to a sprint. Run up the hill for at least a minute and a half, but aim for two minutes
  3. Decrease the speed to a comfortable jog and recover
  4. Repeat as many times as possible within the time limit
  5. Cool down

Mount Everest

How high can you go? Attempt this challenge on a day when you’re ready to work hard, and make sure you have a great playlist ready.

  1. Warm up for three minutes at a comfortable pace
  2. Increase the speed to a six or seven on a scale of 1 to 10. For me, that's around 6.5 mph on an incline of one, for three minutes
  3. After five minutes, increase the incline by two increments and maintain your speed
  4. Repeat the pattern until you’ve reached your treadmill’s max incline or you’ve finished your allotted time
  5. Your goal is to reach your set workout time, so feel free to lower your speed if you need to

Marathon Mix

Because the Marathon Mix throws a lot of different challenges at you, it’s a great boredom-buster when you have 45 minutes for your workout.

  1. Perform the Mt. Everest challenge for the first 15 minutes. Instead of increasing the incline by increments of two, increase it by increments of five
  2. After 15 minutes, decrease the incline to one and run at a comfortable pace for 15 minutes
  3. Perform one repetition of the Sprinting Climber challenge
  4. For the final 15 minutes, do another Mini Mt. Everest

Marathon-Sprinting-Mountain Climber Combo

This workout can be performed in whatever order you choose and should take between 45 minutes and an hour.

  1. Warm up at a comfortable pace for five minutes
  2. Run at a faster-than-average pace on a flat incline for 10 minutes
  3. Perform the Sprint Off challenge for 15 minutes
  4. Perform the more aggressive version of the Mt. Everest challenge (from the Marathon Mix) for 15 minutes
  5. Run at a faster-than-average pace on a flat incline for 10 minutes
  6. Cool down

Looking for a treadmill that allows you to complete these challenges at home? Check out the new line of EPIC treadmills. For more treadmill challenges, read, Get Faster This Winter With Treadmill Speed Workouts.

Topics: SPEED DRILLS
Lacey Stone
- A former Division I basketball player and state-ranked tennis player, Lacey Stone is the founder and owner of Lacey Stone Fitness, LLC, whose mission is...
Lacey Stone
- A former Division I basketball player and state-ranked tennis player, Lacey Stone is the founder and owner of Lacey Stone Fitness, LLC, whose mission is...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,563,663
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,344,447
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,860,608

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,378
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

5 Questions Runners Should Ask Themselves During Every Run

3 Things You Must Do Before Trying Minimalist Running Shoes

3 Crucial Strength Principles Endurance Runners Should Follow

Are You Ready for the Arctic Enema?

5 Un-Smooth Habits That Ruin Runners

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

You're Doing It Wrong: Running

An Introduction to Strength Training for Runners

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

Learn the Secrets of Tapering

8 Things I Wish I Knew Before I Ran My First Marathon

The Exercise Every Runner Must Do

Guide to Common Running Terminology

Tired of Tiring During Runs? Try These Jogging Pace Drills

6 Best On-the-Go Snacks for Runners

Weight Training for Runners: 3 Full-Body Moves

Don't Choke on Race Day: Tips to Run a Better Race

8-Week Spartan Beast Training Program

4 Steps to Win Your Next Race

How to Design a Running Schedule That Fits Your Life

STACK Challenge: Army Two-Mile Run

How to Control Your Breathing During an Obstacle Race

Running Tips for True Beginners

9 Things Every Trail Runner Should Have

Maximize Your Trail Running

The Obstacle Course Racer's Guide to Fixing Muscle Cramps

7 Endurance Tips From Ultramarathon Runner Ian Sharman

Get Geared Up for the Wall Jump Obstacle

Off-Season Triathlon Training Tips and Workout Program

10 Fresh Running Destinations in the U.S.

6 5K Tips for a Great Running Experience

How to Prepare for the Spartan Race and Other Mud Runs

Hunter McIntyre Rises Above the Competition

Are You Ready for a Tough Mudder?

How to Start Your Barefoot Leg Workout

10 Fresh Tunes for Your Running Playlist

5 Keys and A Workout Plan for An Awesome 5K

5 Ways to Freshen Up Your Run

The Only 2 Running Diet Rules You Need to Know

7-Year Old Triathlete Sets 5K Record

The Most Effective Form of Endurance Training

Why Jogging Is Counterproductive

Be Ready to Run a 5K in 6-8 Weeks