TREADMILL RUNNING WORKOUTS

This treadmill running workout is designed to challenge your cardiovascular fitness and leg strength. The warm-up consists of a gradual increase in intensity over 20 minutes, moving from an easy pace to a moderate pace and finally to a fast pace.

Warm-up: 20 minutes moving from easy to moderate, moderate to fast by the end of the 20 minutes

Main set: 30 seconds fast up hill at 5%, 6%, 7% gradient.

Take 2.30 minutes rest in between

Then 30 seconds fast up hill at 6%, 7%, 8% gradient.

Take 2.30 minutes rest in between

Then 30 seconds fast up hill at 7%, 8%, 9% gradient.

Take 2.30 minutes rest in between

Pace should be hard, but not enough so you cannot complete it.

Cool down: 10 minutes easy