Five and Five Treadmill Workout

The goals of this 50 minute treadmill run is to both break up the boredom by varying the speed AND to introduce you to the incline setting! I hate running hills!! But they are everywhere if you run outside, so might as well get some practice on the treadmill by increasing the incline setting.

This 50 minute treadmill run is broken up into 5 minute bursts of speed. You can walk for a minute to rest in between each 5 minute set, or just move on to the next 5 minute interval. And after you're done with the 30 minutes of running with 0% incline, then the fun really begins!

Set 1. Warm up at a comfortable pace.
0-5 mins. Walk for 2 or 3 minutes, then slow jog for 2 minutes. Level 6.2.

Set 2. Pick Up the Pace.

5-8 mins. Comfortable running pace for 3 minutes. Level 6.4.

8-10 mins. Back to an easy run for 2 minutes. Level 6.2.

Set 3. Let's Get Going.

10-12 mins. Faster than normal for 2 minutes. Level 6.6.

12-15 mins. Back to an easy run for 3 minutes. Level 6.2.

Set 4. Stronger, Faster.

15-16 mins. Even faster sprint for 1 minute. Level 6.8.

16-18 mins. Slow it down to a comfortable running pace for 2 minutes. Level 6.4.

18-20 mins. Back to an easy run for 2 minutes. Level 6.2.

Set 5. Another Sprint, Here We Go.

20-21 mins. Even faster sprint for 1 minute. Level 7.0.

21-23 mins. Slow it down to a fast run for 2 minutes. Level 6.6.

23-25 mins. Back to an easy run for 2 minutes. Level 6.2.

Set 6. Give Me More.

25-26 mins. Sprint again for 1 minute. Level 7.0 (go up to 7.2 if you can).

26-28 mins. Slow it down to a fast run for 2 minutes. Level 6.6.

28-30 mins. Back to an easy run for 2 minutes. Level 6.2.

Set 7. Incline Time!

30-32 mins. Easy run with a 2% incline for 2 minutes. Level 6.2.

32-34 mins. Easy run with 4% incline for 2 minutes. Level 6.2.

34-35 mins. Easy run with a 5% incline for 1 minute. Level 6.2.

Set 8. Give Me More Speed on Those Hills.

35-37 mins. Faster run with a 5% incline for 2 minutes. Level 6.4.

37-39 mins. Back down the incline, 3% incline for 2 minutes. Level 6.4.

39-40 mins. No incline and scale back your pace for 1 minute. Level 6.2.

Set 9. Steeper Hills You Say?!

40 - 42 mins. Easy run with 6% incline for 2 minutes. Level 6.2.

42-44 mins. Easy run with a 7% incline for 2 minutes. Level 6.2.

44-45 mins. Easy run, no incline for 1 minute. Level 6.2.

Set 10. Please Sir, Can I Have Some More? Yes You can!
45-46 mins. Increase the incline 8% for 1 minute. Level 6.2.
46-47 mins. Decrease the incline to 4% for 1 minute. Level 6.2.
47-48 mins. Increase speed, maintain incline at 4% for 1 minute. Level 6.5.
48-50 mins. No incline but finish strong for 2 minutes. Level 6.5.

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