How Do You Run Hills on a Treadmill? Printable
This 20-Minute Treadmill Workout From a Trainer Will Ease You Into Running on an Incline
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2-4.5 | 0 | Warmup walk/jog |
| 5:00-7:00 | 4.5-6 | 2 | Confident steady run |
| 7:00-8:30 | 4.5-6 | 3 | Confident steady run |
| 8:30-9:30 | 4.5-6 | 4 | Confident steady run |
| 9:30-10:00 | 4.5-6 | 5 | Confident steady run |
| 10:00-10:15 | 4.5-6 | 6 | Confident steady run |
| 10:15-10:30 | 4.5-6 | 7 | Confident steady run |
| 10:30-12:00 | 2-3.5 | 0 | Recover walk |
| 12:00-13:00 | 3-4.5 | 0 | Jog |
| 13:00-13:45 | 4.5-6 | 8 | Confident steady run |
| 13:45-14:15 | 4.5-6 | 9 | Confident steady run |
| 14:15-14:30 | 4.5-6 | 10 | Confident steady run |
| 14:30-16:00 | 2-3.5 | 0 | Recover walk |
| 16:00-16:15 | 2-3.5 | 10 | Fast walk/light jog |
| 16:15-16:30 | 2-3.5 | 8 | Walk |
| 16:30-16:45 | 4.5-6 | 8 | Confident steady run |
| 16:45-17:00 | 2-3.5 | 6 | Walk |
| 17:00-17:15 | 4.5-6 | 6 | Confident steady run |
| 17:15-17:30 | 2-3.5 | 6 | Walk |
| 17:30-17:45 | 4.5-6 | 6 | Confident steady run |
| 17:45-18:00 | 2-3.5 | 6 | Walk |
| 18:00-18:15 | 4.5-6 | 6 | Confident steady run |
| 18:15-18:30 | 2-3.5 | 4 | Walk |
| 18:30-18:45 | 4.5-6 | 4 | Confident steady run |
| 18:45-19:00 | 2-3.5 | 4 | Walk |
| 19:00-19:15 | 4.5-6 | 4 | Confident steady run |
| 19:15-19:30 | 2-3.5 | 4 | Walk |
| 19:30-19:45 | 4.5-6 | 4 | Confident steady run |
| 19:45-20:00 | 2-3.5 | 3 | Walk |
