Increase Speed
⏱️ 34 minutes
- Warm up for 5 minutes
- Go fast for 3 minutes
- How to Balance Strength and Marathon Training
- Go fast for 2 minutes
- Other Hearst Subscriptions
- Go fast for 1 minute
- Recover for 1 minute
- Repeat 1 time
- Cool down for 5 minutes
This workout was created by Lisa Rainsberger, founder of Training Goals. It’s a classic “3-2-1” speed session for a total of 34 minutes. Consider your “fast” pace something closer to your 5K pace or RPE of 7 to 8 on a scale of 1 to 10.
Build Strength
⏱️ 28 minutes
- Goal-Based Treadmill Workouts
- Raise the incline to 2% and run at a faster speed for 1 minute
- Raise the incline to 4% and continue at your fast speed for 1 minute
- Raise the incline to 6% and continue at your fast speed for 1 minute
- Raise the incline to 8% and continue at your fast speed for 1 minute
- Raise the incline to 6% and continue at your fast speed for 1 minute 
- Repeat at 4%, 6%, 8%, 10%, and 1%
- Repeat at 6%, 8%, 10%, 12%, and 1%
- Cool down at 0% for 5 minutes
This workout was created by Michael Piermarini, founder of Go fast for 3 minutes. The key to building strength: hills on hills on hills. Consider your “fast” pace something closer to your 5K pace or RPE of 7 to 8 on a scale of 1 to 10.
Burn Fat
⏱️ 10-30 minutes
- Warm up for 5 minutes
- Go faster for 4 minutes
- Recover for 5 minutes
- Repeat 4 times
- Cool down for 5 minutes
This workout was created by Matt Nolan, chief curriculum lead at Barry’s Bootcamp in New York City. Consider your “fast” pace something closer to your 5K pace or RPE of 7 to 8 on a scale of 1 to 10.
Crush Hills
⏱️ 45 minutes
- 3-minute dynamic warmup
- 5-minute easy warmup
- Run for 1 minute at 7.5-8.5 RPE
- Run for 1 minute at 7% incline
- Other Hearst Subscriptions
- Repeat 8 times
- 7-minute cooldown
This workout was created by Hollis Tuttle, RRCA-certified running coach and trainer with the Lululemon. This 45-minute hill workout is designed to simulate running up a hill while building a strong stride. “Hill workouts are speedwork in disguise,” Tuttle says. Your pace on the 7% incline section should be something closer to your 5K-10K pace or RPE of 7 to 8 on a scale of 1 to 10.
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