Warm-up:
Dynamic Stretches (video attached)
5-minute walk
5-minute jog
Workout: (45 min total)
Find a hill that has a 4-6 grade or go inside and use the treadmill.
Beginners - Walk the entire time at the incline OR set incline to 1% and use this as a run/walk workout.
Intermediate set incline and run at a HARD effort for the shorter interval and walk or jog the recovery
Advanced set incline and light jog or walk the shorter interval and RUN hard for the longer interval.
Set 1 - Incline on treadmill up 4% THE ENTIRE TIME
Run up for 30 seconds
Walk for 1 minute
Run up for 60 seconds.
Walk for 2 minutes
Run up for 90 seconds
jog or walk back down 3 minutes
Run up for 2 minutes jog
walk back down 4 minutes return to 1% incline
Set 2 - Incline on treadmill up to 5% THE ENTIRE TIME
Run up for 30 seconds
Walk for 1 minute
Run up for 60 seconds
Walk for 2 minutes
Run up for 90 seconds
jog or walk back down 3 minutes
Run up for 2 minutes jog
walk back down 4 minutes return to 1% incline
Set 3 - Incline on treadmill up to 6% THE ENTIRE TIME
Run up for 30 seconds
Walk for 1 minute
Run up for 60 seconds
Walk for 2 minutes
Run up for 90 seconds
jog or walk back down 3 minutes
Run up for 2 minutes
walk back down 4 minutes return to 1% incline
Cool-down:
5-minute walk or light jog
Static Stretches (video attached)