Goal-Based Treadmill Workouts

• Warm up for 5 minutes 
• Go fast for 3 minutes
• All About the Run/Walk Method
• Go fast for 2 minutes
• What Are Bunched Long Runs 
• 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. 

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Increased Speed Workout

• Warm up for 5 minutes at 0% incline
• Goal-Based Treadmill Workouts
• 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 
• Lower the incline to 1% and run easy for two minutes
• 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 The Best Running Shoes. The union 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. 

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Performance Is Personal

• 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. 

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Burn Fat Workout

• 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 
• What Are Bunched Long Runs
• 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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