Take on the treadmill

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Beat boredom and torch calories with this simple 10-week treadmill workout from running coach Jenny Hadfield, author of the best-selling Running for Mortals and Marathoning for Mortals and co-owner of Chicago Endurance Sports. For more training ideas, check out her website, www.jennyhadfield.com.

For this program, begin and end every workout with 5 minutes of walking. Perform each treadmill workout three times per week on alternate days for two weeks, then progress to the next level.

Weeks 1-2: 38 minutes
Alternate 1 minute of running at a conversational pace with 3 minutes of power-walking. Repeat 7 times.

Weeks 3-4: 40 minutes
Alternate 2 minutes of running at a conversational pace with 3 minutes of power-walking. Repeat 6 times.

Weeks 5-6: 42 minutes
Alternate 2 minutes of running at a conversational pace with 2 minutes of power-walking. Repeat 8 times.

Weeks 7-8: 40 minutes
Alternate 3 minutes of running at a conversational pace with 2 minutes of power-walking. Repeat 8 times. 

Weeks 9-10: 40 minutes
Alternate 4 minutes of running at a conversational pace with 1 minutes of power-walking. Repeat 6 times.