6 Challenging Treadmill Drills from Lacey Stone | STACK Fitness

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's Monthly Challenge: The Treadmill Challenge

December 6, 2012

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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...