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Whether you're a beginner or a seasoned runner, you'll want to boost your performance on the treadmill. What's the best way for you to make that happen? The simple answer is interval training. Hortense, a DECATHLON running coach, has devised a training plan for every level of ability. “In four weeks you'll improve your cardio fitness and enhance your MAS (maximal aerobic speed), allowing you to run faster and for longer. Combined with a healthy diet, this sports programme is the best way to achieve maximum results.”

Whichever programme you choose, each session starts with a ten-minute walk to warm up and ends with five minutes of walking to warm down.

SO WHAT IS INTERVAL TRAINING?

Interval training involves varying your pace when you're on the treadmill. It means switching between a fast pace, to get your heart rate up, and a recovery phase. What's so good about it? It strengthens the heart and enables you to exert yourself for longer and more intensely. Interval training is a way of increasing your MAS, which is vital when you're looking to improve your road-running abilities.

Beginner's programme

WEEK 1

WEEK 2

WEEK 3

WEEK 4

PROGRAMME FOR EXPERIENCED RUNNERS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

treadmill challenge

PLANNING IS THE KEY TO REACHING YOUR GOAL [dash]

So you're reading the programme and asking yourself how you can plan your sessions. 

Follow our advice and make your challenge a success.

You've given it your all and your hard work has paid off! Four whole weeks of motivation and perseverance and here you are, performing at your peak. The only question now is, when is your next challenge?

TREADMILL RUNNING: IMPROVE YOUR PERFORMANCE

WHO IS HORTENSE GONZAGUE?

Hortense juggles a lot of balls, dividing her time between her job as a traffic leader and running coach at DECATHLON City in Lille and her blog on running.

Sporty, passionate and competitive, she played handball for ten years before picking up an injury and then taking up running. She hasn't looked back since!Now a genuine running expert, she regularly organises fun runs with the store.

OUR SELECTION OF CARDIO FITNESS TIPS