4-Week Treadmill Training Plan


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This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other. Week 4: Increase your speed from week 3 by 0.5 MPH. Be sure to warm up properly before and cool down after each workout to prevent any injuries. Mix it up next time you hit the gym.

Setting the timer for 45 minutes and jogging at 4.5. This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other words, if you. Previous Post 4-Week Treadmill Training Plan Next Post 4-Week Durability Program For Fewer Injuries Recommended For You. Workout Guides.

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Read full article. 1 / 5. You can do them outside on a field or a track, or inside on the treadmill. If. The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Warm up on a treadmill.

Workout: A fast-paced, steady-state walk for as long as possible (ideally 3-4 mph) Cooldown: 5 minutes of 50% of your working speed (1.5-2 mph) Including the warm-up and cooldown, the workout can go. The Ultimate Treadmill Workout to Increase Speed. This workout was created by Lisa Rainsberger, founder of Training Goals, Colorado Springs. It’s a classic “3-2-1” speed session for a. “I just love running on the treadmill!” said maybe about three people ever. After all, it’s dubbed the “dreadmill” for a reason.

But whether you’re training for a race or just trying to get in your dose of cardio, the treadmill. Week 4. Thursday 15 minutes at 4% incline, 10 minutes at 6% incline, 5 minutes at 8% incline. Before beginning any exercise or nutrition program, consult your physician, doctor or other professional.

List of related literature:

Step 1: Walk on treadmill, progressing up to 20 minutes at a comfortable pace Step 2: Walk for 5 minutes Then jog for 1 minute, walk for 4 minutes × three cycles (total of 15 minutes) Walk for 5 minutes at a comfortable pace.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

I recommend planning by the seven-day week, and I suggest setting up your training in neatly organized four-week blocks and eight-week cycles.

“The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight” by Tom Venuto
from The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
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The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
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Your initial goal should be to complete two or three mobility workouts a week for a period of at least four to six weeks before increasing the level of difficulty and progressing to metabolic conditioning.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
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Human Kinetics, Incorporated, 2018

Training week Workout 1 Workout 2 Workout 3 Weeks 1-6 Base training Develop an aerobic base by running at an easy pace 5 or 5 days per week.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Advice about exercise sequence and intensity variation may be extended to the planning of a training day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

After a period of interval conditioning (approximately 12-16 weeks), participants should be encouraged to progress by extending the duration of their workout to include continuous training using cardiovascular equipment (e.g., treadmill, stationary cycle, or stepper).

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Interventions: Participants randomized to exercise training (n=27) met 4 times/week for 12 weeks and performed 150 min/week of moderate intensity aerobic activity, followed by resistance training twice/week.

“Ferri's Clinical Advisor 2016 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2016 E-Book: 5 Books in 1
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Every training plan is a little different, so I’d say, look into the book on whatever you have chosen to follow.

“Run to the Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run” by Amanda Brooks
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Day 7 None Rest or light stretching Table 10-4 Week 4 Workout Schedule Day Walking Schedule Belly-Blasting Exercises Day 1 Walk duration: 30 minutes Pace: Brisk Every 5 minutes, add a 30-second sprint walk, and then return to a normal brisk pace.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I love the simplicity of this workout. Just a treadmill and a pair of dumbbells. Thank you!! Great workout!!
    Would like to add that I love the full length follow along format. You’re the motivation and my workout partner at once.

    Going to see if you have any more like this posted.

  • Just joined the gym yesterday, no idea what I’m doing so I’m going to start this tomorrow:) thanks for the help, hopefully it goes well!

  • hi, i have 2 questions,
    1. what should i do in the strength and conditioning session?
    2. what do you do in the warm up and cool down part?

  • I used to be so in shape when I was in high school… but after I let myself go from just eating out with my friends. Now I hit the gym everyday and I feel great! In high school I was a healthy 195-205 weight for a person with a taller height. After high school, I weighed more than 260…. Now I hit the gym and I’m feeling fresher every single day! I think I’m around 220 or less. Although, I am trying to gain muscle mass. I totally recommend to run! It takes time but you get results!

  • Just watched this Matt since it’s your most popular video it was great! You should definitely make more videos like this when you get time again

  • Girl i have loved you since i saw you in Meta Shred. You have a strong personality great vibe and persistence for days. Love your back story and your drive. Keep it up. You will blow the top off YouTube!!! ����

  • done with 4 weeks of 5k running plan now starting with 5th week after completing this i will start with 10k can i hit the gym during rest days plz answer???

  • Thank you from the bottom of my heart.I wanted to write this after achieving my first 10km.Before trying your 10k plan I followed your 5k plan completed it.
    Before knowing about your channel and training plans I used to run only about 2-3km and that’s it, it was my limit at that time.Watched some random videos on How to run 5km?
    Luckily got to look at your plans and made decision to follow it.
    This plans for the journey of achieving 5km & 10km changed not only my running distances but also my mind.Sometimes I used to shed tears while running why am I doing this? But got to know that I have challenge myself everyday in my life.It changed the way I look at the obstacles or any problems in my life.
    Now I would be focusing on my timings: as my 5k 29:15s and 10k was 1hr25min which is a very slow run but I’ll keep improving myself.
    Thank you very much Sir ����
    You helped me change my life in some way or the other.
    The only problem which I faced in 10km run was that the last week was full of rest though it introduced few intervals it affected me in that 10k run.

  • Thanks so much for this it’s crazy how few simple programmes there are like this, with quick, informative clips to show you what to do. Hugely appreciated, I’m in the gym now starting it.

  • Soo good i shares this to all my my gym mates who do all machines and workouts without any order including me…thankyou verymuch…with thi,i am starting oll again!

  • Hello from Egypt

    I finished training 6 weeks for 5 kilos and finished it successfully

    I started the 12-month training schedule for 10 kilos. Currently I arrived for the 11 week.

    The training results are impressive. But on the day of the fast interval session.. I can not complete the running like the rest of the days in the normal running, only 80 % of it was accomplished.. I do not feel tired but I feel like effort is over.
    Please note that the rest of the goals of the running days were completely accomplished.
    Any advice?

    Do I repeat the running day, the speed that I cannot complete at the end.

    When he finished the 12th week? What is the next step? In training, dear? Is it possible to train new for the fast running only?

    finnally i love your Coach. it is my first onlin traininng. and i loved… i lost 20 kg of weight

    sorry for my bad english

  • Really appreciate the program! I bought a gym membership and never been! But I feel quite confident with this plan as I know what to do now! God bless

  • hello sir. I doubt you will read this but would you recommend that this beginner program is for me? I go to the gym 6 days a week and eat clean already. I also got back into Jiu jitsu recently and practice that three days a week after my normal workouts. So I am not starting any fitness plan from the ground up. I am relatively fit already and do about 30 minutes of lifting every couple of days but with no specific regimen or routine. I am also a runner and have been training for a 50k race lately so I have had to focus on the cardio and putting in lots of miles to survive that beast of a race. Because of that I have had to cut back on the weight lifting to ensure I am getting enough time in running. After my race next month, I would like to transition over to primarily lifting again and am interested in finding a set routine that will work be best for me. I am not trying to get huge or anything. I would just like to build more muscle while staying lean. Problem is, where I live (Rural Midwest USA), fitness is not something many people care much about, especially in a serious way. So I don’t know anyone personally to whom I can get any direction on the matter. Looking online, I can find tons of programs. But most are unclear as to the ideal diet and lifting plan or they are trying to sell you their supplements in the process. Your videos seem super helpful and informative and you seem like one of those rare youtube guys that genuinely just want to help people achieve their fitness goals. I am hoping that you may be able to suggest whether I should try your program or another. Thanks, man.

  • Thank you for this video. It really helped me with figuring out a nice routine. I’m going to try my best to stick to this program and get through the month. What advice do you have for nutrition? I have always had a fast metabolism and I’m worried I will just end up staying at my current weight because of it. New sub!

  • Hi Coach, thank you for the great video, I have a small query, when you mention 4km om Wednesday in first week, what you mean by that, whether a complete 4k run or it could be 4k run in total with intervals.
    Thanks once again.

  • I’m starting your workouts. Want to invest in treadmill. Could you tell me which one you are using in your video. It looks great –

  • I know this is an old video but thank you for this video! I was able to create a plan for doing 10km in a month thanks to you during lockdown! ���� Even made a video about it

  • Thank you for this workout plan. Just finished week 1 and I cannot wait to start Week 2. I wanted to know how sore should my muscles be. My muscles felt a little sore after the first workout, but not as much after the 2nd workout.

  • Never is late to do what’s good for you.. I love this woman she does amazing workouts vídeos. I just finished and omgs i feel myself flying and I’m feeling that something from my stomach is coming up…

  • I can not thank you enough for such a simple and organized program. As I consider myself a beginner, it is powerful and very helpful and It is exactly what is was looking for. I have some questions if you don’t mind: How do I know the suitable weight load for me? do I go very low at the beginning and increase every round of the program (( every 4 weeks))? and is it possible to up the weight two levels if it is too low? Greeting from Saudi Arabia

  • Long story short I can’t completely straighten my right arm, how much will this affect things. Do I just need to do more reps with that arm? I’m just worried bout imbalance which maybe I just simply will be SOL lol

  • Thanks for offering this for free. Trying to get back to the gym and a lot of ‘basic’ plans seem too much too fast. I also appreciate that you demo’d with reasonable weights.

  • I ‘m on the last week of a beginning level work out I’ve been doing for about a month. I was looking for something new to try and this looks great! I’ll be using this starting this weekend.

  • Thank you for these! For some reason it’s so hard to find good videos on the topic. I just saw someone saying you should do just 5 reps but with your maximum effort, that doesn’t sound like a good thing to do as a beginner… Anyway, Thank you!!!

  • I just came across your YouTube channel and I’m excited to try the 4 week program I was 150 now I am 127 I hate being skinny so now I figure I would strength train to at least make the skinny look nice I like being in the 140 weight range is this good for me I don’t want to loose weight!

  • Have a question, do u mean first week will be three days program and the 2nd week 4 days program? Or you ment two different programs variations either a 3 days program or a 4 days program? Thanks

  • So i’m just about to begin in the gym! Very Nice video, great calm voice. Felt Nice watching the video! Just one question, when i come to the gym do i just begin with the workout. Or should i start with cardio traning? Also you Got an Instagram i Can follow and show results?:)

  • Absolutely good. Can u plz suggest diet also for this workout. Iam a gym lover I have so much patience to do but the thing is there is no proper guide for me.iam skinny guy, I have been going past 6 months but no result, I don’t know why. Now you are my trainer teach me how to start, how to follow, now iam 63 kgs I need to acheive 75kgs with bulk body ���� suggest me plzz trainer ����. Iam an Indian����

  • Absolutely loved this!!! Full videos with the description of what your doing, is so nice and easy to pause and follow along. This is great for me looking for content than what’s on my iFit! ❤️❤️❤️

  • Im going to start this next week, however i’m still not comfortable with free weights. can you recommend machines for the exercises using free weights?

  • 5:13 You shouldnt struggle with this exercise. You should just feel a burn on your tris and not a struggle to pull it down it should come down easy. Go slow too.

  • Thanks for the video! I’m wondering, for any distance training plan, how do I determine my running pace for intervals, long runs, etc? How do I know when to push to get a bit faster?

  • I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did [email protected] could that be y I have the pain

  • Thanks coach! I’ll be sticking to this in preparation for my first 10k! Quick one… how long should a proper S&C session roughly be?

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  • I am sort of confused at week 3.week 1 was Mon weds Friday. Week 2 is mon tue Thursday Friday. On week 3 am I supposed to do “all excercises” listed for week 3, 6 days a week????? Can any one please answer. Thanks

  • At 2020/01/01 I started running 3km at 12 km/h every morning, let’s see what I can get to. I started at exactly 100kg and this video is a great motivation for me ��✌�� Greetings from Germany

  • I wanted to comment because I completed your plan in about 8-9 weeks and finally ran my first 10k at about 60 minutes! I’m now starting the trainging plan again to try and improve on my time. I neglected the interval training my first go around and just ran easy on those days but I fully intend to try it out this time. Any other tips for improving my 10 k time? Thanks!