In this 50 minute treadmill run, we start playing with increasing the incline setting. Just a little bit at a time. This is especially great if you don’t usually adjust the incline on the treadmill when you’re running. The basics: run for 2 minutes with no incline, then increase the incline to 2% and run for another 2 minutes. Finally decrease the incline and run for another 2 minutes. Rest 1 minute (if necessary), then increase the speed and do it again! This run was pretty challenging for me, but very interesting.

    Set 1. Warm up at your regular pace.

  • 0-2 minutes. No incline for 2 minutes. Speed 6.5 mph.
  • 2-4 minutes. 2% incline for 2 minutes. Speed 6.5 mph.
  • 4-6 minutes. No incline for 2 minutes. Speed 6.5 mph.
  • (6-7 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

    • Set 2. Pump it up.

  • 7-9 minutes. No incline. Increase speed and run for 2 minutes. Speed 7.0 mph.
  • 9-11 minutes. Incline 2% for 2 minutes. Speed 7.0 mph.
  • 11-13 minutes. No incline for 2 minutes. Speed 7.0 mph.
  • (13-14 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

    • Set 3. Going Up!

  • 14-16 minutes. No incline. Increase speed and run for 2 minutes. Speed 7.2 mph.
  • 16-18 minutes. Incline 2% for 2 minutes. Speed 7.2 mph.
  • 18-20 minutes. No incline for 2 minutes. Speed 7.2 mph.
  • (20-21 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

    • Set 4. We’re not done yet.

  • 21-23 minutes. No incline. Increase speed and run for 2 minutes. Speed 7.5 mph.
  • 23-25 minutes. Incline 2% for 2 minutes. Speed 7.5 mph.
  • 25-27 minutes. No incline for 2 minutes. Speed 7.5 mph.
  • (27-28 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

    • Set 6. Back down.

  • 28-30 minutes. No incline. Increase speed and run for 2 minutes. Speed 7.2 mph.
  • 30-32 minutes. Incline 2% for 2 minutes. Speed 7.2 mph.
  • 32-34 minutes. No incline for 2 minutes. Speed 7.2 mph.
  • (34-35 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

    • Set 7. Still going strong.

  • 35-37 minutes. No incline. Increase speed and run for 2 minutes. Speed 7.0 mph.
  • 37-39 minutes. Incline 2% for 2 minutes. Speed 7.0 mph.
  • 39-41 minutes. No incline for 2 minutes. Speed 7.0 mph.
  • (41-43 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

    • Set 7. Finish strong just like you started out.

  • 43-45 minutes. No incline for 2 minutes. Speed 6.5 mph.
  • 45-47 minutes. 2% incline for 2 minutes. Speed 6.5 mph.
  • 47-49 minutes. No incline for 2 minutes. Speed 6.5 mph.
  • (49-50 minutes. Slow it down and rest at a walking pace for 1 minute. Speed 4.0 mph).

After you’ve finished running, be sure to slow to a walking pace and cool down for as long as you need it before hopping off the treadmill. Also, remember, the treadmill speeds & inclines are just a suggestion (an example of my own run). Adjust the pace to your own comfort level … but don’t make it too easy.

Variations. You don’t have to take the 1 minute rests between sets. Just keep going to the next one if you’ve got it in you. Anther thing is you can keep increasing the speed until you reach YOUR peak. Maybe even reduce the running time at higher speeds to 1 minute intervals.

Filed under: Fitness

Like this post? Subscribe to my RSS feed and get loads more!