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My Ultimate 5k Run Prep Treadmill Workout:
Start:
0.00 miles - 4.0 incline, 6.0 speed
0.05 - 4.0, 6.5
0.10 - 4.0, 7.0
0.20 - 4.0, 7.5
0.30 - 4.0, 8.0
0.40 - 4.0, 7.5
Incline Intervals:
0.50 - 12.0 incline, 7.5 speed
0.60 - 4.0, 7.5
0.70 - 12.0, 7.5
0.80 - 4.0, 7.5
0.90 - 12.0, 7.5
1.00 - 4.0, 7.5
1.10 - 12.0, 7.5
1.20 - 4.0, 7.5
1.32 - 12.0, 7.5
1.44 - 4.0, 7.5
1.50 - Maintain 4.0 incline, 7.5 speed, if possible, otherwise rest with 7.0 speed until Speed Intervals, next:
Speed Intervals:
1.70 - 4.0 incline, 9.0 speed
1.80 - 4.0, 8.0
1.90 - 4.0, 8.5
2.00 - 4.0, 7.5
2.10 - 4.0, 9.0
2.20 - 4.0, 8.0
2.30 - 4.0, 8.5
2.40 - 4.0, 7.5
2.50 - 4.0, 9.0
2.60 - 4.0, 8.0
2.70 - 4.0, 8.5
2.80 - 4.0, 7.5
Burnout:
2.92 - 4.0, 9.5
3.04 - 4.0, 9.0
3.12 - 4.0, 8.5
3.20 - 4.0, 8.0
3.28 - 4.0, 7.5
3.36 - 4.0, 7.0
3.44 - 4.0, 6.5
3.52 - 4.0, 6.0
Cool Down:
3.60 - 4.0 incline, 4.4 speed
3.64 - 4.0, 4.2
3.68 - 4.0, 4.0
3.72 - 4.0, 3.8
3.76 - 4.0, 3.6
3.80 - 0.0, 0.0
Workout Complete ✅
4.16.26
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