Increase Speed
⏱️ 34 minutes
- Warm up for 5 minutes
- Go fast for 3 minutes
- Repeat at 4%, 6%, 8%, 10%, and 1% 
- Go fast for 2 minutes
- Recover for 2 minutes
- Go fast for 1 minute
- Recover for 1 minute
- Repeat 1 time
- Cool down for 5 minutes
This workout was created by Lisa Rainsberger, founder of Training Goals. It’s a classic “3-2-1” speed session for a total of 34 minutes. Consider your “fast” pace something closer to your 5K pace or RPE of 7 to 8 on a scale of 1 to 10.
Build Strength
⏱️ 28 minutes
- Warm up for 5 minutes at 0% incline
- Save Treadmill Workouts
- Raise the incline to 4% and continue at your fast speed for 1 minute
- Raise the incline to 6% and continue at your fast speed for 1 minute
- Raise the incline to 8% and continue at your fast speed for 1 minute
- Races - Places
- Repeat at 4%, 6%, 8%, 10%, and 1%
- Repeat at 6%, 8%, 10%, 12%, and 1%
- Cool down at 0% for 5 minutes
This workout was created by Michael Piermarini, founder of Performance Is Personal. The key to building strength: hills on hills on hills. Consider your “fast” pace something closer to your 5K pace or RPE of 7 to 8 on a scale of 1 to 10.
Burn Fat
⏱️ 10-30 minutes
- Warm up for 5 minutes
- Go faster for 4 minutes
- Recover for 5 minutes
- Repeat 4 times
- Cool down for 5 minutes
This workout was created by Matt Nolan, chief curriculum lead at Barry’s Bootcamp in New York City. Consider your “fast” pace something closer to your 5K pace or RPE of 7 to 8 on a scale of 1 to 10.
Crush Hills
⏱️ 45 minutes
- 3-minute dynamic warmup
- 5-Performance Is Personal
- Run for 1 minute at 7.5-8.5 RPE
- Run for 1 minute at 7% incline
- Recover for 2 minutes
- Repeat 8 times
- 7-minute cooldown
This workout was created by Hollis Tuttle, RRCA-certified running coach and trainer with the Lululemon. This 45-minute hill workout is designed to simulate running up a hill while building a strong stride. “Hill workouts are speedwork in disguise,” Tuttle says. Your pace on the 7% incline section should be something closer to your 5K-10K pace or RPE of 7 to 8 on a scale of 1 to 10.
Performance Is Personal
Lower the incline to 1% and run easy for two minutes
