The Sandwich Run
Fred sandwiches a 9 minute endurance drill that builds from jog to run between two rounds of heart charging sprints. Works just as well on a bike as it does on the tread.
Which is your fave part of a sandwich - the bread or the fillings? In this super fun sandwich-style treadmill workout, we think it鈥檚 both! After getting nice and warm, Trainer Fred will guide you through a few heart-charging sprints (the bread). Then you鈥檒l get a 9-minute endurance drill that starts as a jog but ends as a run (the delicious filling) before closing up the sandwich with some more all-out sprints and then cooling down. Hop on your tread and earn that ham and cheese!
And...can you do this same workout using a cycling bike vs a treadmill? Totally! Just follow along with the intensity and duration and it'll be awesome!
What members are saying
- Randielle B.Jan 20, 2025
One of my absolute favorite treadmill runs. Fred鈥檚 workout plans on the treadmill are perfection. Maxxed out the treadmill!
- Janna D.Apr 1, 2023
thanks Fred, great class to kick start spring runs! 馃
- Hayley W.Feb 7, 2023
Tried this one out on the bike and it worked out well! Good sweat and good work out!
- Julie V.Dec 10, 2022
I haven鈥檛 ran in longer than I鈥檇 like to admit and what better way to get back at it then with Trainer Fred! Fantastic workout, I鈥檒l be back for seconds!
- Randielle B.Oct 24, 2022
This was great! And I maxed out the treadmill on those sprints!
- Ellen C.Oct 23, 2022
Loved this treadmill workout-great energy and music. Will keep doing to increase pace and strength. Thanks Fred
- Sian P.Oct 19, 2022
the best sandwich in town! Thank you Fred for this fun and challenging workout!
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