Running at full beltIf you’re a regular treadmill runner, it’s important to keep challenging yourself, or it will be difficult for you to get any fitter. This 30-minute plan will help boost your stamina and fitness by pushing you beyond the levels you’re used to working at.

It may feel tough to begin with but stick with it and you’ll soon find the going becomes easier. Of course, when that happens it’s time to up the ante by increasing the speeds at which you run each section of the plan.

TIME
SPEED (IN KILOMETRES PER HOUR)
2 minutes Warm up
1 minute 8.0
1 minute 9.0
1 minute 10.0
1 minute Run as quickly as you can sustain for one minute
2 minutes 8.0
2 minutes 9.0
2 minutes 10.0
2 minutes Run as quickly as you can sustain for two minutes
1 minute 8.0
1 minute 9.0
1 minute 10.0
1 minute Run as quickly as you can sustain for one minute
1 minute 9.0
1 minute 10.0
1 minute 11.0
2 minutes Run as quickly as you can sustain for two minutes
1 minute 9.0
1 minute 10.0
1 minute 11.0
3 minutes Run as quickly as you can sustain for three minutes
1 minute Cool down