Treadmill workout using Incline

Since my treadmill has not been working at it's best, my workouts have slacked some.
My husband tinkered with it and we thought had it fixed but come to find out, not quite.
It seems to work fine at the slower speeds so today I just had to give it a try (since we are signed up for a 5K run next Saturday and I have to at least try to be "ready" for it.)
Knowing that as you increase incline on a treadmill that you actually change the equivalent pace for non treadmill running, I came up with a workout that seemed to not stress the treadmill out but work me out!

Minutes	Incline	Speed
0-5	0-2	7.0
5 to 6	12	4.0
6 to 7	11	4.3
7 to 8	10	4.5
8 to 9	9	4.8
9 to 10	8	5.0
10 to 11	7	5.3
11 to 12	6	5.5
12 to 13	5	5.8
13 to 14	4	6.0
14 to 15	3	6.3
15 to 16	2	6.5
16 to 17	1	6.8
17 to 18	2	6.5
18 to 19	3	6.3
19 to 20	4	6.0
20 to 21	5	5.8
21 to 22	6	5.5
22 to 23	7	5.3
23 to 24	8	5.0
24 to 25	9	4.8
25 to 26	10	4.5
26 to 27	11	4.3
27 to 28	12	4.0
28 to 30	0-2	6.5

You can of course adjust the speed to fit where your typical pace would be. And if your treadmill only goes to incline 10 then your workout will just be 4 minutes shorter or you can add those 4 minutes in to the middle of your run at the 1 incline.
If you were unaware or would like to know more about treadmill pace equivalents click here.

A Treadmill workout

 

 

My motivation to workout has been hit and miss. 

Some days I am highly motivated but then when I get going I loose it and don't last very long.  Other days I struggle and battle to get going, and if I manage to (which I don't always) then I get going and I get in a really good workout. 

Who knows why and what the solution is. 

I know what your thinking...okay maybe I don't, but a solution IS needed because I LOVE the way I feel when the workout is done and I also don't self deprecate myself for what I eat or for being lazy when I have worked out...even if it is only 10 minutes.
Also is is 5K season around where I live and I like to sign me and my husband up...to keep us motivated to run/stay active.

Well thanks to pinterest and the "www" I have found a couple good treadmill workouts, which made me think that maybe I should share the workouts I create/created.  Not to brag or to show off but maybe because it will help someone else with their humdrum days with working out. Also maybe this way I will write them down and can reuse them and save myself the stress of "creating" a workout.

Most of my treadmill workouts will take/last around 30 minutes...they just kind of tend to work out that way. 

Here is the workout I did today.

Time	Speed	Incline
0-1	7.5	2
1-2	4.0	2
2-4	7.5	2
4-5	4.0	2
5-8	7.7	2
8-9	4.0	2
9-13	7.5	2
13-14	4.0	2
14-19	7.7	1
19-20	4.0	1
20-26	7.5	1
26-27	4.0	1
27-30	8.0	1
Cool Down

Now let me tell you that the treadmill speed can be varied according to what you would normally jog at.  Also you can easily make any workout harder or easier by adjusting the incline.  My personal recommendation is that you always have a 1.0 incline because -it makes up for natural resistance you would have if you ran outside.
This particular workout is supposed to be right around your normal jog pace (i.e. 7.5 is mine)
I like to slowly increase speed so that my jog pace will get faster...someday...at least it is at the end of one day
I did not write in a warm-up, probably because I don't.  Or I seldom do.  I will just use the 1 minute walk period to stretch something if it feels tight. 
I do however (almost always) stretch at the end of my workouts.

If you try it and like it/hate it, leave a comment and let me know.
I will try and post more workouts when I create one or use an old one and think it is worthy of passing along.

Oh and P.S. I have little ones at home and so I tend to use the treadmill to train because it is really hard to get outside that often but when I do I usually just run without much thought or script.