Treadmill Incline Workouts – 45 Minutes
One of the best ways to challenge yourself on a treadmill is to ramp up the incline. The best thing about the incline feature is it’s equally effective whether you run or walk.
Here’s a brand new 45 minute treadmill incline workout … you can do this running or walking. If you want to do the whole 45 minutes running, be sure to start at a jog and work your speed up at the 18 minute mark. If you’re walking, really start to challenge yourself when the rolling hills start (at 18 minutes). Here goes …
Minutes 0-5: 1% incline, warm up pace.
Minutes 5-10: 2% incline, add .5 mph speed
Minutes 10-15: 3% incline, same pace or add .5 mph
Minutes 15-18: 1% incline, recovery period
Now the rolling hills start. Commit to staying at the same pace, only adjusting the incline from minutes 18 to 30.
Minute 18-19: 2% incline
Minute 19-20: 1% incline
Minute 20-21: 4% incline
Minute 21-22: 1% incline
Minute 22-23: 6% incline (see what we mean by rolling hills??)
Minute 23-24: 1% incline
Minute 24-25: 2% incline
Minute 25-26: 1% incline
Minute 26-27: 4% incline
Minute 27-28: 1% incline
Minute 28-29: 6% incline
Minute 29-30: 1% incline
Minutes 30-34: 1% incline, adjust pace downward if needed
Now it gets even more interesting …
Minutes 34-40: For these 6 minutes, alternate 1 minute fast, 1 minute slower. The slower speed should be NO MORE than 1 mph lower than your fast pace.
Minutes 40-42: 1% incline, run or walk your fastest pace of the workout, and try to cover maximum distance.
Minutes 42-45: 1% incline cooldown.
This is a great treadmill incline workout! Whether you’re running or walking, this incline workout is sure to test your limits.
Audio Treadmill Training Workouts – Download to your mp3 player.
