These workouts can be done by anyone and the speed and gradient can be ajusted for your particular standard.
Gradient workout
1) Walk for two minutes at 5kph to warm up
2)Now set the treadmill to a speed that you could comfortably jog at for 20 minutes but only jog for 2 minutes.
3)When the 2 minutes is up, keep the speed the same, but every 30 seconds increase the gradient by 1%
4)Continue this until you can no longer complete the 30 second period at this speed.
5)When you have reached your maximum incline, reduce to zero gradient and jog at your 20 minute pace for 2 minutes, followed by walking at 5kph for 2 minutes to cool down.
Gradient workout
1) Walk for two minutes at 5kph to warm up
2)Now set the treadmill to a speed that you could comfortably jog at for 20 minutes but only jog for 2 minutes.
3)When the 2 minutes is up, keep the speed the same, but every 30 seconds increase the gradient by 1%
4)Continue this until you can no longer complete the 30 second period at this speed.
5)When you have reached your maximum incline, reduce to zero gradient and jog at your 20 minute pace for 2 minutes, followed by walking at 5kph for 2 minutes to cool down.
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