11 Week Treadmill Plan

I'm very list/information oriented and I spend A LOT of time reading, maybe to much some days. I like to plan my workouts and have in front of me week by week. I tend to push myself harder and I make more progress this way. I just print out a blank monthly calender on my computer and write down what I have done each day. I still have all my calenders dated back to 2002, it's neat to look back and see what you have done.

I have been searching for the last hour trying to find a good beginners program for the treadmill and I finally did. It took me a while to build up to running, I am not a natural at it. I had to walk a lot to get in good enough shape and I still do not ever run any faster than 6.0 mph, it hurts my back (for all of you who are not aware I have a spinal fusion on my lowest disk). After my back surgery in 2004 my prescription was to walk one mile a day from week 2-4 and then 2 miles a day for the next 5 months. I did this faithfully, I never missed a day and at the end I was running and it was actually easy.

I hope this helps some of you with a guideline and plan. I think this would be very effective at getting you in shape and burning calories. Please let me know if I am going in the wrong direction with my info and tips or if there is anything else I can research for you all.
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Beginner Treadmill Workout

Program11 Weeks to Go from Walking to Jogging*

This program is designed for the person who is not in good shape but wants to lose weight and really improve fitness levels.
This 11 week treadmill program is easy to follow. In the first week you simply start by walking on a treadmill for 30 minutes and by the 11th week you'll be jogging for 30 minutes.
Each week progresses by adding 30 seconds of jogging in 5 minute intervals, until by the 11th week you'll just jog for the entire 30 minutes.
You should complete each workout at least 3 times before moving on to the next week's workout. Also, adjust the speeds as you need to in order to complete the workout.

Here's the Beginner Treadmill Workout Program:

Week 1: Walk continuously for 30-60 minutes between 3.0 mph and 4.0 mph. Repeat this workout 3-4 times during the first week. This is just to get you going. If you're somewhat active you can skip this week and go straight to week 2.

The next 9 treadmill workouts are interval workouts. This just simply means that you walk then jog, then walk then jog for 30 minutes.
30 minute Interval Workouts (walk-jog-walk-jog)

Week 2: Walk for 4:30 between 3.0 and 4.0 mph then jog for 30 seconds at a speed between 4.5 and 5.0 mph. After jogging for 30 seconds go back to a walking speed for 4:30. Repeat this pattern 6 times until you reach 30 minutes.
Week 3: Walk for 4 minutes between 3.0 and 4.0 mph then jog between 4.5 and 5.0 mph for 1 minute. Repeat 6 times until you've completed 30 minutes.
Week 4: Walk for 3:30 minutes between 3.0 and 4.0 mph and then jog for 1:30 between 4.5 and 5.5 mph. Repeat 6 times until you've completed 30 minutes.
Week 5: Walk for 3 minutes between 3.0 and 4.0 mph and then jog for 2 minutes between 4.5 and 5.5 mph. Repeat 6 times until you've completed 30 minutes.
Week 6: Walk for 2:30 minutes between 3.0 and 4.0 mph and then jog for 2:30 minutes between 4.5 and 5.5 mph. Repeat 6 times until you've completed 30 minutes.
Week 7: Walk for 2 minutes between 3.0 and 4.0 mph and then jog for 3 minutes between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.
Week 8: Walk for 1:30 minutes between 3.0 and 4.0 mph and then jog for 3:30 minutes between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.
Week 9: Walk for 1 minute between 3.0 and 4.0 mph and then jog for 4 minutes between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.
Week 10: Walk for 30 seconds between 3.0 and 4.0 mph and then jog for 4:30 between 4.5 and 6.0 mph. Repeat 6 times until you've completed 30 minutes.
The last workout is a continuous treadmill workout.
Week 11: Jog for 30 minutes between 4.5 and 6.0 mph. Do your best not to take any breaks, but if you're really out of breath simply walk for 30 seconds to 1 minute and then go right back to your jogging speed.

Conclusion
By the end of this beginner treadmill workout program, you will be shocked by how much better you feel and how strong and fit you are.
Once you get in shape, stay consistent and keep working at it. Also, listen to your body. Stretch afterwards for 10-15 minutes, and wear good supporting shoes.

*Information taken from all-about-abs.com. For more information click here