You’ll need four speeds:
Easy breezy: for me, it’s around 3.5 mph.
Walk: enough to get your heart rate up but less than a jog. In this workout, I do 4.0. if you’re an advanced runner, you can jog instead during your intervals.
Fast: I go at 6.5 for this because of the inclines. Choose a pace that works for you.
All-out: sprinting, keeping in mind you’re at a slight incline so it’s harder. For me it’s 7.0 but find a speed that gets you going. Some people are faster runners than others, so adjust as needed to keep your heart rate at or slightly below 85% during the intervals.
Start with three minutes of easy breezy walking.
Then, raise the incline to 1% and alternate 30 second intervals of fast pace and walk pace for 3 minutes.
Push it further at minute 6 to a slightly higher incline of 2% and pick up the pace to your all-out speed, alternating every 30 seconds with your walk pace.
When you hit minute 9, bring the incline to 3% but slow your pace back to fast during your intervals so you don’t burn out.
At minute 12, lower the incline back to 2% but it’s your last 3 minutes alternating your all-out and walk pace.
At minute 15 you’re back to 1% and your fast and walk pace intervals.
Then at minute 18, it’s 2 minutes of easy breezy to catch your breath, and you’re done!
I recommend wearing a heart rate monitor and being sure not to exceed 85% of your max heart rate. View my fitness page for guidelines.
Talk to your doctor before starting any fitness plan. As I always say, I’m not a trainer or a professional, just a girl who knows what works for me. Adjust this workout as necessary to fit your routine. There’s no one size fits all to any fitness plan, but a custom built routine that works for you is the surest way to health and happiness!