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How Do You Run Hills on a Treadmill? Printable

This 20-Minute Treadmill Workout From a Trainer Will Ease You Into Running on an Incline

Time Speed (MPH) Incline Notes
0:00-5:00 2-4.5 0 Warmup walk/jog
5:00-7:00 4.5-6 2 Confident steady run
7:00-8:30 4.5-6 3 Confident steady run
8:30-9:30 4.5-6 4 Confident steady run
9:30-10:00 4.5-6 5 Confident steady run
10:00-10:15 4.5-6 6 Confident steady run
10:15-10:30 4.5-6 7 Confident steady run
10:30-12:00 2-3.5 0 Recover walk
12:00-13:00 3-4.5 0 Jog
13:00-13:45 4.5-6 8 Confident steady run
13:45-14:15 4.5-6 9 Confident steady run
14:15-14:30 4.5-6 10 Confident steady run
14:30-16:00 2-3.5 0 Recover walk
16:00-16:15 2-3.5 10 Fast walk/light jog
16:15-16:30 2-3.5 8 Walk
16:30-16:45 4.5-6 8 Confident steady run
16:45-17:00 2-3.5 6 Walk
17:00-17:15 4.5-6 6 Confident steady run
17:15-17:30 2-3.5 6 Walk
17:30-17:45 4.5-6 6 Confident steady run
17:45-18:00 2-3.5 6 Walk
18:00-18:15 4.5-6 6 Confident steady run
18:15-18:30 2-3.5 4 Walk
18:30-18:45 4.5-6 4 Confident steady run
18:45-19:00 2-3.5 4 Walk
19:00-19:15 4.5-6 4 Confident steady run
19:15-19:30 2-3.5 4 Walk
19:30-19:45 4.5-6 4 Confident steady run
19:45-20:00 2-3.5 3 Walk
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