Try This 20-Minute Progression Treadmill Workout

(Photo: Runner: Alvaro Medina Jurado/Getty; Design: Ayana Underwood/Canva)

Progression runs are an effective way to develop an endurance base while gradually building up to higher-intensity efforts. This progression treadmill workout helps you practice pace control by not starting the progression too soon, thereby avoiding excessive fatigue before the final, intense effort.

Warm Up

Time: 15 minutes

To prepare your muscles and legs, start with a simple warm-up routine. (Don’t forget to stretch.)

Then, when you’re ready to hop on the treadmill, set the pace to whatever your leisurely jog pace is.

• 5 min easy jog: Start light to get your blood flowing.
• 5 x 30 sec progression build + 30 sec jog recovery: Here, start by jogging for 30 seconds; during those 30 seconds, gradually increase your pace. Then, jog at an easy pace for 30 seconds to let your body recover. Do this combination of 30-second progressions + 30-second recovery blocks for five rounds.
• 5 min easy jog: End your warm-up session with a light jog.

Progession Treadmill Workout

Time: 20 minutes

This treadmill workout progression goes from the longest 8-minute pace interval to shorter time intervals. Each step will help delay the onset of fatigue, so that you can finish the last 2 minutes feeling strong.

If you’re unfamiliar, the Rate of Perceived Exertion (RPE) means how hard you feel you’re pushing yourself. For example, if you’re running at an RPE of 5, that’s considered moderate effort, as the RPE scale ranges from 1 to 10.

• 8 min at a comfortable pace (RPE 4)
• 6 min at a moderate pace (RPE 5)
• 4 min at a threshold pace (RPE 7)
• 2 min at a hard effort (RPE 8)

Cool Down

Time: 10 minutes

When you reach the cool-down phase of this workout, ease into a light jog and congratulate yourself for a job well done.

Conclude your workout with additional stretching and, if desired, a foam-rolling session.

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