12 Treadmill Workouts

What’s Included?

  • 4 BEGINNER TREADMILL WORKOUTS
  • 4 MODERATE TREADMILL WORKOUTS
  • 4 ADVANCED TREADMILL WORKOUTS

BEGINNER WORKOUTS

THE 12 MINUTE WORKOUT

  • 2 MINUTES
    • SPEED: 3 (OR 2-3 RPE)
    • INCLINE: .5
  • 1 MINUTE:
    • SPEED: 5 (OR 5-6 RPE)
    • INCLINE: .5
  • REPEAT:
    • 4 TIMES

THE 321 MINUTE WORKOUT

  • 3 MINUTES :
    • SPEED: 3.5 (OR 3-4 RPE)
    • INCLINE: .5
  • 2 MINUTES:
    • SPEED: 5 (OR 6 RPE)
    • INCLINE: .5
  • 1 MINUTE:
    • SPEED: 6 (OR 8-9 RPE)
    • INCLINE: .5
  • REPEAT:
    • 3 TIMES

THE PROGRESSION WORKOUT

  • 8 MINUTES :
    • SPEED: 5 (OR 3-4 RPE)
    • INCLINE: 0
  • 5 MINUTES:
    • SPEED: 6 (OR 5-6 RPE)
    • INCLINE: .5
  • 3 MINUTES:
    • SPEED: 7 (OR 6-7 RPE)
    • INCLINE: 1
  • REPEAT:
    • 1-2 TIMES

THE INCLINE WORKOUT

  • 5 MINUTES :
    • SPEED: 3 (OR 2-3 RPE)
    • INCLINE: 3
  • 3 MINUTES:
    • SPEED: 5-6 (OR 5-6 RPE)
    • INCLINE: 2
  • REPEAT:
    • 2-3 TIMES

MODERATE WORKOUTS

THE SIMPLE INTERVAL WORKOUT

  • 5 MINUTES :
    • SPEED: 5 (OR 3-4 RPE)
    • INCLINE: .5
  • 2 MINUTES:
    • SPEED: 7 (OR 8-9 RPE)
    • INCLINE: .5
  • REPEAT:
    • 5 TIMES

THE PROGRESSION WORKOUT

  • 10 MINUTES :
    • SPEED: 4-5 (OR 3-4 RPE)
    • INCLINE: .5
  • 8 MINUTES:
    • SPEED: 5-6 (OR 5-6 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 6-7 (OR 6-7 RPE)
    • INCLINE: .5
  • 2 MINUTES:
    • SPEED: 7-8 (OR 8-9 RPE)
    • INCLINE: .5
  • REPEAT:
    • 1 TIME = 25 MINUTES
    • 2 TIMES = 50 MINUTES

THE INCLINE WORKOUT

  • 8 MINUTES :
    • SPEED: 4 (OR 3-4 RPE)
    • INCLINE: 4
  • 5 MINUTES:
    • SPEED: 5-6 (OR 6-7 RPE)
    • INCLINE: 2-3
  • REPEAT:
    • 2-3 TIMES

THE LADDER WORKOUT

  • 3 MINUTES :
    • SPEED: 3 (OR 3-4 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 5 (OR 5-6 RPE)
    • INCLINE: .5
  • 3 MINUTES:
    • SPEED: 3 (OR 3-4 RPE)
    • INCLINE: .5
  • 4 MINUTES:
    • SPEED: 6 (OR 6-7 RPE)
    • INCLINE: .5
  • 3 MINUTES:
    • SPEED: 3 (OR 3-4 RPE)
    • INCLINE: .5
  • 3 MINUTES:
    • SPEED: 7 (OR 7-8 RPE)
    • INCLINE: .5
  • 3 MINUTES:
    • SPEED: 3 (OR 3-4 RPE)
    • INCLINE: .5
  • 2 MINUTES:
    • SPEED: 8 (OR 8-9 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 3 (OR 3-4 RPE)
    • INCLINE: .5

ADVANCED WORKOUTS

THE INTERVAL WORKOUT

  • HALF MILE:
    • SPEED: 5-6 (OR 3-4 RPE)
    • INCLINE: .5
  • 1 MILE:
    • SPEED: 7-8 (OR 6-7 RPE)
    • INCLINE: .5
  • REPEAT:
    • 3-5 TIMES

THE FINISH STRONG WORKOUT

  • .75 MILE:
    • SPEED: 5-6 (OR 3-4 RPE)
    • INCLINE: .5
  • .25 MILE
    • SPEED: 8 (OR 7-8 RPE)
    • INCLINE: .5
  • REPEAT:
    • 4-8 TIMES

THE INCLINE WORKOUT

  • 10 MINUTES:
    • SPEED: 6 (OR 3-4 RPE)
    • INCLINE: 2
  • 3 MINUTES:
    • SPEED: 7-8 (OR 8 RPE)
    • INCLINE: 4
  • REPEAT:
    • 3-6 TIMES

THE 60 MINUTE PROGRESSION WORKOUT

  • 10 MINUTES:
    • SPEED: 6 (OR 3-4 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 6.2 (OR 4.5 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 6.4 (OR 5 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 6.6 (OR 5.5 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 6.8 (OR 6 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 7 (OR 6.5 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 7.2 (OR 7 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 7.4 (OR 7.5 RPE)
    • INCLINE: .5
  • 5 MINUTES:
    • SPEED: 7.6 (OR 8 RPE)
    • INCLINE: .5
  • 10 MINUTES:
    • SPEED: 6 (OR 3-4 RPE)
    • INCLINE: .5

Want MORE workouts to match YOUR personal needs as a runner? Feel free to fill out the Coaches Corner form in the weekly newsletter or check out our 1:1 Run with Aim Coaching to get on the waitlist for more personalized workouts delivered each week!


Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach

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