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Treadmill Run For Building Speed and Endurance

Metabolism-Boosting Treadmill Run With Printable Plan

Push your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run, with the speed intervals increasing in duration as the workout progresses, is part of our 31 Days of Fitness workout plan!

If this is not your pace, no worries! We have a variation that will suit your needs. If you are new to running, try the Walk/Run plan further down the page. And if you want to increase the speed, use the Run Faster program. Here's a printable of the workout that you can take with you to the gym!

Run


Time Speed Incline Notes
0:00-5:00 4.0 0.0 Warmup
5:00-6:00 6.0 0.0 Ladder One
6:00-7:00 4.0 0.0 Recover
7:00-9:00 6.0 0.0
9:00-10:00 4.0 0.0 Recover
10:00-13:00 6.0 0.0
13:00-14:00 4.0 0.0 Recover
14:00-16:00 6.0 0.0
16:00-17:00 4.0 0.0 Recover
17:00-18:00 6.0 0.0
18:00-19:00 4.0 0.0 Recover
19:00-20:00 6.0 4.0 Ladder Two
20:00-21:00 4.0 0.0 Recover
21:00-23:00 6.0 3.0
23:00-24:00 4.0 0.0 Recover
24:00-27:00 6.0 2.0
27:00-28:00 4.0 0.0 Recover
28:00-30:00 6.0 3.0
30:00-31:00 4.0 0.0 Recover
31:00-32:00 6.0 4.0
32:00-37:00 4.0 0.0 Cooldown

Walk/Run


Time Speed Incline Notes
0:00-5:00 3.0 0.0 Warmup
5:00-6:00 5.5 0.0 Ladder One
6:00-7:00 3.5 0.0 Recover
7:00-9:00 5.5 0.0
9:00-10:00 3.5 0.0 Recover
10:00-13:00 5.5 0.0
13:00-14:00 3.5 0.0 Recover
14:00-16:00 5.5 0.0
16:00-17:00 3.5 0.0 Recover
17:00-18:00 5.5 0.0
18:00-19:00 3.5 0.0 Recover
19:00-20:00 5.5 4.0 Ladder Two
20:00-21:00 3.5 0.0 Recover
21:00-23:00 5.5 3.0
23:00-24:00 3.5 0.0 Recover
24:00-27:00 5.5 2.0
27:00-28:00 3.5 0.0 Recover
28:00-30:00 5.5 3.0
30:00-31:00 3.5 0.0 Recover
31:00-32:00 5.5 4.0
32:00-37:00 3.0 0.0 Cooldown

Run Faster


Time Speed Incline Notes
0:00-5:00 5.5 0.0 Warmup
5:00-6:00 8.0 0.0 Ladder One
6:00-7:00 6.0 0.0 Recover
7:00-9:00 8.0 0.0
9:00-10:00 6.0 0.0 Recover
10:00-13:00 8.0 0.0
13:00-14:00 6.0 0.0 Recover
14:00-16:00 8.0 0.0
16:00-17:00 6.0 0.0 Recover
17:00-18:00 8.0 0.0
18:00-19:00 6.0 0.0 Recover
19:00-20:00 8.0 4.0 Ladder Two
20:00-21:00 6.0 0.0 Recover
21:00-23:00 8.0 3.0
23:00-24:00 6.0 0.0 Recover
24:00-27:00 8.0 2.0
27:00-28:00 6.0 0.0 Recover
28:00-30:00 8.0 3.0
30:00-31:00 6.0 0.0 Recover
31:00-32:00 8.0 4.0
32:00-37:00 5.0 0.0 Cooldown

Not into the treadmill? Here's an interval workout for the elliptical.

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