Ramp Up Your Run
Want to be a better runner – or just get more out of your workouts? Try to include this high-intensity training plan designed to build strength, speed, and stamina into your regular fitness routine each week.
Get more out of the treadmill by incorporating both inclines and speed into your routine. Bumping up the incline will activate your glutes and hamstrings, strengthen your hip flexors, improve your running form, and increase your speed.
|Clock Time (min.)||Speed||Incline||Workout|
|0-5||3.0-3.5||1||Warm up with a well-paced walk.|
|10-20||4.5-6.0||2-7||Increase incline by 1% every 2 minutes while maintaining pace|
|20-30||6.0-8.0||1||Reduce incline to 1%, and pick up your pace to a hard effort (about an 8 or 9 on a scale of 1 to 10) for 1 minute, then recover with a walk or jog for 1 minute. Repeat for a total of 5 intervals.|
|30-35 (or 40)||3.5-4.5||1||Cool down with a short walk or light jog.|
Goal: Increase your total number of intervals by two each week