Hills or Incline Treadmill Run

Are you ready for a 20-minute run at an easy pace with incline being the main variable?

Minutes 1-4 – Easy pace at 0% incline

Minute 5 – Increase to 1.0% incline

Minute 6 – Increase to 2.0% incline

Minute 7 – Decrease to 0% incline (now that we are warmed up, pick up that pace slightly)

Minute 8 – Increase to 1.0% incline

Minute 9 – Increase to 2.0% incline

Minute 10 – Increase to 3.0% incline

Minute 11 – Decrease to 0% incline

Minute 12 – Increase to 5.0% incline (if needed, back down to starting pace)

Minute 13 – Decrease to 2.5% incline

Minute 14 – Decrease to 0% incline

Minute 15 – Increase to 6.0% incline

Minute 16 – Decrease to 3.0% incline

Minute 17 – Decrease to 0% incline

Minute 19 – Increase to 3% incline

Minute 20 – Decrease to 0% incline and back down to starting pace

Cool Down – Bring that heart rate safely down to your 60-70%

Remember to end at a better place than where you started… stronger and more confident!

Until next time,

Ashley