POPSUGAR
Printable Walk/Run 45-Minute Treadmill Workout
Aug 7 2014 - 5:55pm
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 |