40 min Treadmill Ladder Run

With this simple ladder run your interval duration increases and decreases over the course of the workout. This simple format can provide you a number of options to get more out of your treadmill training.

WARM-UP:
Start by running for 4-5 minutes at a light to moderate pace. This is a pace you could easily do and carry on a conversation.

INTERVALS:
During your intervals you increase and decrease the pace to the appropriate intensity level for the time prescribed. Peak intensity intervals will range from 1 to 4 minutes at a faster pace followed by 1 or more minutes at a slower recovery pace. You will repeat the interval pattern multiple times until you reach the prescribed run duration or distance.

COOL-DOWN:
Each run should include a cool down period of 2 minutes or more. The cool-down begins only once you have completed your last recovery period.

40 MINUTE LADDER RUN:
4 min Warm Up.
1 min light to moderate intensity level.
1 min of intensive aerobic intervals.
1 min light to moderate intensity level.
2 min of intensive aerobic intervals.
1 min light to moderate intensity level.
3 min of intensive aerobic intervals.
1 min light to moderate intensity level.
2 min of intensive aerobic intervals.
1 min light to moderate intensity level.
1 min of intensive aerobic intervals.
1 min light to moderate intensity level.
2 min of intensive aerobic intervals.
1 min light to moderate intensity level.
3 min of intensive aerobic intervals.
1 min light to moderate intensity level.
2 min of intensive aerobic intervals.
1 min light to moderate intensity level.
1 min of intensive aerobic intervals.
1 min light to moderate intensity level.
2 min of intensive aerobic intervals.
1 min light to moderate intensity level.
3 min of intensive aerobic intervals.
1 min light to moderate intensity level.
2 min cool down.

For many this 40 minute treadmill workout will yield a caloric burn of approximately 400 calories.

With intervals you will maximize fat burning. You will burn more calories during your workout—and with the higher intensity that comes from using an incline you can continue to burn a higher number of calories after the workout.

You don’t have to be a “runner” to follow this template, but if you continue to use intervals in this way your running will improve. You can easily increase or decrease the intensity to suit your current fitness level.

To get more from your workouts you must get out of your comfort zone, but always progress slowly. Safety must come first. The treadmill is a great tool, but one you still need to respect. Use good form along with the appropriate speed and incline for your current fitness level. Level up over time. As long as you put in the time you will see improvement.

Your run intensity as it relates to a run pace for distance. 

• Easy – This is a light effort or recovery pace. Easily carry on a conversation.
• Base – This is a moderate effort or long distance run pace. Some difficulty keeping a conversation.
• Threshold – This is a hard effort or medium distance run pace. Very difficult to keep a conversation.
• Sprint – This is a max effort or short distance run pace. You’re not going to be talking to anyone!

Ultimately the duration and intensity of your intervals and recovery period will depends largely on your individual fitness level. Give this template a try and tell me what you think.

ABOUT THE AUTHOR

 Dave DePew

Dave DePew is a fitness trainer and sports nutritionist with over two decades experience designing training and nutrition systems used by millions.

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