Lunchtime workout for your next break - a 30-45 minute treadmill class

Running is an exercise that you either enjoy or really hate. Those who enjoy it post about their sunrise views and race times and those who hate running are tired of seeing them. I am one of those people who enjoy running but only for a short period of time. The idea of keeping a steady pace for an extended period of time is as exciting to me as counting sheep. With that said, I’ve come to thoroughly enjoy Tread at FFC. Check out this efficient treadmill class for your next lunchtime workout!

What is Tread?

Tread is a 45-minute (or 30 minutes, if you’re doing the express version) running class that consists of sprints and hills. The drills are broken up with rest in between and each drill changes so you’re not doing the same run the whole time.

The point of the class is to build strength and cardiovascular endurance. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is. What does that mean? The more you do the class, the easier it’ll become. Below is an example of Tread led by FFC’s regional group fitness director, Lois Miller at FFC Union Station.

Example Lunchtime Workout (or for any Tread class or time of day)

Warm-up:

  • 1 minute incline 1.0 intensity (speed) at 60%
  • 1 minute at 70%
  • 1 minute at 80%
  • Repeat the above at incline 2.0

Drill I:

  • Escalator – start at 70%
  • Increase the incline every 60 seconds; then ladder back down in descending order
  • Minute 1 (incline 2.0)
  • Minute 2 (incline 3.0)
  • Minute 3 (incline 4.0)
  • Minute 4 (incline 5.0)
  • Minute 5 (incline 4.0)
  • Minute 6 (incline 3.0)
  • Minute 7 (incline 2.0)

Rest – walk for 2 minutes

Related: want another quick lunchtime workout? Check out this 30-minute squat circuit!

Drill II:

  • Intervals – perform the following as fast as you can (AFSYC); incline stays at 1.0
  • 20 seconds on/10 rest x2
  • 30 seconds on/10 rest x2
  • 40 seconds on/10 rest x2
  • 50 seconds on/10 rest x2
  • 60 seconds on/10 rest x2

Rest – walk for 90 seconds

Drill III:

  • Side Shuffle at a fast walking pace
  • 30 seconds on each side at incline 1.0
  • Repeat at incline 5.0
  • Repeat at incline 10.0

Rest – walk for 60 seconds

Drill IV:

  • Hills – speed is at 60%; every 30 seconds the incline changes for 4 total rounds (no rest)
  • 30 seconds incline 1.0
  • 30 seconds incline 5.0
  • 30 seconds incline 10.0
  • Repeat total of 4 rounds

Rest – walk recovery / 60 seconds of tricep power pushups off the front of the treadmill

Stretch!

What can I expect from this lunchtime workout?

Just like any new workout or class you try, there are always a few items to keep in mind.

  • Do not participate in this workout if you have knee or hip pain. This is a high intensity class that requires a ton of stop and go.
  • Drink plenty of water before, during, and after
  • Recover with potassium. I’m a fan of avocado in my morning smoothie because it has less sugar than bananas (your muscles will thank you by not cramping!).
  • Watch your step. You don’t want to be that person who slips on treadmill (this is my biggest fear).
  • Wear some form of tracker. The class is not measured by distance, since it’s an interval class and drills change every time (MYZONE is my preference – you can read more on my experience here).
  • Stretch before and after! There’s nothing worse than a calf cramping up during a class or an injury taking you out of commission.

Final Thoughts

Whether you’re looking to get faster, run longer or just exercise in general, give Tread a shot. Your percentage to max is based on your athletic abilities. What may be fast for others may not be to you. Check out FFC’s schedule here for dates and times.

Post written by FFC Union Station member Omar R.

Want to follow along with Omar’s workouts? Follow him on Facebook and Instagram!

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