Printable Walk/Run 45-Minute Treadmill Workout
Intervals and Hills
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 1.0 | Warmup |
| 5:00-6:00 | 3.0 | 1.0 | Interval One |
| 6:00-7:00 | 4.0 | 1.0 | Interval One |
| 7:00-8:00 | 5.0 | 1.0 | Interval One |
| 8:00-9:00 | 3.0 | 1.0 | Interval Two |
| 9:00-10:00 | 4.0 | 1.0 | Interval Two |
| 10:00-11:00 | 5.0 | 1.0 | Interval Two |
| 11:00-12:00 | 3.0 | 1.0 | Interval Three |
| 12:00-13:00 | 4.0 | 1.0 | Interval Three |
| 13:00-14:00 | 5.0 | 1.0 | Interval Three |
| 14:00-15:00 | 2.5 | 1.0 | Recover |
| 15:00-16:00 | 4.5 | 1.0 | Fast |
| 16:00-17:00 | 3.5 | 1.0 | Easy |
| 17:00-18:00 | 4.5 | 1.0 | Fast |
| 18:00-19:00 | 3.5 | 1.0 | Easy |
| 19:00-20:00 | 4.5 | 1.0 | Fast |
| 20:00-21:00 | 3.5 | 1.0 | Easy |
| 21:00-22:00 | 4.5 | 1.0 | Fast |
| 22:00-23:00 | 3.5 | 1.0 | Easy |
| 23:00-24:00 | 4.5 | 1.0 | Fast |
| 24:00-25:00 | 3.5 | 1.0 | Easy |
| 25:00-26:00 | 4.5 | 1.0 | Fast |
| 26:00-27:00 | 2.5 | 1.0 | Recover |
| 27:00-27:30 | 4.0 | 6.0 | Hill Run One |
| 27:30-28:30 | 2.5 | 1.0 | Easy |
| 28:30-29:00 | 4:0 | 6.0 | Hill Run Two |
| 29:00-30:00 | 2.5 | 1.0 | Easy |
| 30:00-30:30 | 4:0 | 6.0 | Hill Run Three |
| 30:30-31:30 | 2.5 | 1.0 | Easy |
| 31:30-32:00 | 4:0 | 6.0 | Hill Run Four |
| 32:00-33:00 | 2.5 | 1.0 | Easy |
| 33:00-33:30 | 4:0 | 6.0 | Hill Run Five |
| 33:30-34:30 | 2.5 | 1.0 | Easy |
| 34:30-35:00 | 4:0 | 6.0 | Hill Run Six |
| 35:00-36:00 | 2.5 | 0.0 | Easy |
| 36:00-36:30 | 4:0 | 6.0 | Hill Run Seven |
| 36:30-37:30 | 2.5 | 1.0 | Easy |
| 37:30-38:00 | 4.0 | 6.0 | Hill Run Eight |
| 38:00-39:00 | 2.5 | 1.0 | Easy |
| 39:00-39:30 | 4.0 | 6.0 | Hill Run Nine |
| 39:30-40:30 | 2.5 | 1.0 | Easy |
| 40:30-41:00 | 4.0 | 6.0 | Hill Run 10 |
| 41:00-46:00 | 2.5 | 1.0 | Cooldown |
