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Celeb trainer Lacey Stone’s treadmill workout


Lacey Stone fitnessLike this story? Subscribe to Well+Good, and we’ll send you insider news and invitations to our fitness and beauty events right to your inbox!

As the weather gets colder, brave souls will add layers and keep on running the Central Park loop.

But most of us will move inside the gym to get our cardio on, where the view from the treadmill doesn’t quite match the excitement of the New York cityscape.

Thankfully, celeb trainer Lacey Stone has the solution to your treadmill tedium.

Stone, who is an LA Barry’s Bootcamp fave and has trained Jodie Foster and Nicole Kidman, is currently stumping for the new tricked-out Epic treadmills sold at Dick’s Sporting Goods, and she designed this workout as part of the campaign.

Not only will it keep you entertained and focused on meeting goals along the way, it will also make your run more effective, since intervals have been shown to burn more calories and keep your heart healthier than long runs at a sustained, moderate pace.

LACEY STONE’S 45-MINUTE TREADMILL WORKOUT
Includes: 5-minute hill, 10-minute progressive run, a power walking hill, and four 1-minute sprints! Note: Each number represents a one-minute interval.

Print this out and put it on your treadmill console where others are putting their copy of People Magazine and see who’s fitter this fall.

WARM–UP
1. Incline 0% , spd 3.5
2. Incline 0%, spd 4.0
3. Incline 0%, spd 5.0
4. Incline 0%, spd range of 5.5, 6.0 or 7.0

5-MINUTE HILL
5. Incline 2%; spd 6, 7 or 8
6. Incline 4%; spd 6, 7 or 8
7. Incline 6%; spd 6, 7 or 8
8. Incline 8%; spd 6, 7 or 8
9. Incline 10%; spd 6, 7 or 8

RECOVER
10. Incline 0 %; spd range of 3-5
11. Incline 0%; spd 5, 6 or 7
12. Incline 0%; spd 5.5, 6.5 or 7.5

10-MINUTE RUN
At 0% incline increasing your speed by .5 every minute
13. Spd 4.5, 5.5 or 6.5
14. Spd 5, 6 or 7
15. Spd 5.5, 6.5 or 7.5
16. Spd 6, 7 or 8
17. Spd 6.5, 7 or 8.5
18. Spd 7, 8 or 9
19. Spd 7.5, 8.5 or 9.5
20. Spd 8, 9 or 10
21. Spd 8.5, 9.5 or 10.5
22. Spd 9, 10 or 11

RECOVER WALK
23. Incline 0%; spd 3-5
24. Incline 5%; spd 3-5
25. Incline 10%; spd 3.5-4.5
26. Incline 12%; spd 3.5-4.5
27. Incline 12%; spd 3.5 – 4.5
28. Incline 0%; spd 3-4.5

JOG
29. Incline 0; spd 5, 6 or 7
30. Incline 0%; spd 6, 7 or 8

SPRINTS
Four 1-minute SPRINTS with 0% incline to finish the workout. Try to increase your speed with each of the four sprints. Even if it’s by a .1 increase, that’s success!
31. SPRINT! – Spd 8, 9, 10 or HIGHER
32. RECOVER – Spd 3-5
33. Spd 5, 6, 7
34. Spd 6, 7, 8

35. SPRINT – 8,9,10 or HIGHER
36. RECOVER – Spd 3-5
37. Spd 5, 6, 7
38. Spd 6, 7, 8

39. SPRINT – 8,9,10 or HIGHER
40. RECOVER – Spd 3-5
41. Spd 5, 6, 7
42. Spd 6, 7, 8
43. FINAL 1 min SPRINT! Make this YOUR BEST SPRINT of your WORKOUT 8, 9, 10s or HIGHER!!!!

COOL-DOWN
44. Incline 0%; Spd 3.5
45. Spd 2.5

Got a friend who’s training on a treadmill? Email her this workout!

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