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
