Boost Your Endurance in Just 20 Minutes with this Treadmill Running Workout! 🏃‍♂️💨 

The Running Endurance Workout

In addition to focusing on perceived effort level here, we’re also going to add a more tangible metric: grade.

For this endurance workout we will be running and/or walking on incline. 

What You’ll Need

All you need for this endurance training program is a treadmill. Be sure that your treadmill’s clock displays seconds.

If you’d like to do this running workout outside, you’ll simply need to find some hills, and bring a stopwatch of some kind.

You can eyeball grade percentages, or you can use a slope calculator app to measure the hills with your phone if it has that capability. Let’s get into the workout.

3 Minute Warm-Up:

• First Minute: 5% grade, 2/10 effort (walk/light jog)
• Second Minute: 4% grade, 3/10 effort
• Third Minute: 3% grade, 4/10 effort 

Main Sets:

• Number 1
  • 90 seconds at 2% grade, 6/10 effort
  • 30 second REST at 2% grade, 3/10 effort
• Number 2
  • 90 seconds at 2% grade, 6/10 effort
  • 30 second REST at 2% grade, 3/10 effort
• Number 3
  • 90 seconds at 2% grade, 7/10 effort
  • 30 second REST at 2% grade, 4/10 effort
• Number 4
  • 90 seconds at 2% grade, 7/10 effort
  • 30 second REST at 2% grade, 3/10 effort
• Number 5
  • 90 seconds at 2% grade, 7/10 effort
  • 30 second REST at 2% grade, 4/10 effort

4 Minute Climb:

Set the treadmill to 3% grade. Use speed to find a 5/10 effort. You won’t touch the speed again over the next 4 minutes.

• First Minute: 3% grade
• Second Minute: 4% grade
• Third Minute: 5% grade
• Fourth Minute: 6% grade

3 Minute Cool Down:

• First Minute: 3% grade at 3/10 effort
• Second Minute: 2% grade at 2/10 effort
• Third Minute: 1% grade at 1/10 effort (walk/jog)