Ramp Up Your Run

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.

Treadmill Climb

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.
5-10 4.5-6.0 1 Run easy.
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

treadmill-4

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