Skip Nav
Personal Essay
My 6-Month CrossFit Transformation Isn't What I Thought It'd Be
Beginner Fitness Tips
5 Reasons Working Out at Night Will Change Your Life
Intermediate Workouts
This Plank Workout Challenges Every Muscle and You Can Print It

Negative-Split Treadmill Run | 45 Minutes

Go Long, Get Fast, Burn Calories: 45-Minute Treadmill Run

This 45-minute treadmill workout starts at a slower place, but to keep things interesting, the speed picks up toward the end, making this a negative-split run. It takes a little discipline to start slowly and build speed throughout your workout, but when the time comes to run faster, your body will be ready for the challenge. Doing this type of workout consistently will help increase your overall running speed, too. And we love that 45 minutes of cardio is going to burn some serious calories.

If you are new to running, you can still tackle the negative-split run. Start at a comfortable speed and just increase in the increments and times this plan suggests.

Time Speed
(MPH)
Incline Notes
0:00-5:00 5.0 1.0 Warmup
5:00-12:00 6.0 1.0
12:00-19:00 6.1 1.0
19:00-26:00 6.2 1.0
26:00-32:00 6.3 1.0
32:00-38:00 6.4 1.0
38:00-41:00 6.5 1.0
41:00-45:00 5.5 1.0 Cooldown

If running isn't your jam, try this 45-minute elliptical workout, or bike, swim, or Zumba — it doesn't matter how you get your heart rate up, just keep moving!

Beginners: You can do this workout. Start at a pace you are comfortable with, and increase your pace in the increments suggested in the plan.

Around The Web
Join The Conversation
kscott1152 kscott1152 2 years

Definitely not a runner, usually do intervals on the treadmill! Had to stop after the 6.3 series but did get 3.25 miles in and 350 calories...want to build up to complete the whole thing eventually!

Workout For Abs, Butt, and Thighs
Printable Workout: 30 Minutes Cardio and Strength Training
Basic Yoga Sequence
Bikini Workout With Weights
20-Minute Cardio Workout | No Running Required
Cardio Workout: Rowing, Elliptical, and Running
Body Weight Workout For Women

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds