The following workouts can be done on the treadmill or outdoors.

Note: The speeds that I use are given in brackets, but adjust them for your fitness level (I find that all treadmills are different speed-wise!). I am 5’10″, so my legs are a little longer than most! :)

Run 1: Mixed Terrain (Duration: 30 mins)

5 min warmup (Increase RPE to 5)

Flat Road 1: 5 mins

  • 1 min @ RPE 5
  • 1 min @ RPE 6
  • 1 min @ RPE 7
  • 1 min @ RPE 8-9
  • 1 min @ RPE 6 (recovery)

Hill 1: (Begin hill at a speed where your RPE is approximately 5)

  • 1 min @ incline 1.0
  • 1 min @ incline 2.0
  • 1 min @ incline 3.0
  • 1 min @ incline 2.0
  • 1 min @ incline 1.0

Flat Road 2: Return to incline 0.0, repeat Flat Road 1 (5 mins)

Hill 2: Repeat Hill 1 (5 mins)

5 min cool down: Gradually decrease speed.

Run 2: 1 minute on, 1 minute off intervals (Duration: 60 mins)

  • 10 min warmup (8.5mph)
  • Intervals: 1 min high intensity, 1 min active recovery. Repeat 10 times for total of 20 mins. (8.5mph/9.7mph)
  • 10 min steady-state running (8.5mph)
  • Intervals: 1 min high intensity, 1 min active recovery. Repeat 5 times for total of 10 mins. (8.5mph/9.7mph)
  • 10 min steady-state running (8.5mph)
  • Recovery – walk.

Run 3: Speed pyramid (Duration: 40 mins)

  • 10 min warmup @8.5mph
  • Working up: 2 mins @ 8.5, 2 mins @ 8.7, 2 mins @8.9, 2 mins @9.1, 2 mins @9.3
  • Working down: 2 mins @9.3, 2 mins @ 9.1, 2 mins @8.9, 2 mins @8.7, 2 mins @8.5
  • 5 min recovery
  • 1 min each @ 8.5, 8.7, 8.9, 9.1, 9.3

Run 4: Speed pyramid (Duration: 60 mins)


Run 5: Interval Pyramid Combo (Duration: 40 mins)

First the warm-up and intervals:

  • 5 mins warmup @8.5mph
  • 7x: 1 min sprint @9.7mph, 1 min recover @8.5mph (total 14 mins)
  • 1 min recovery @8.5

Then the pyramid:

  • Working up: 2 mins @ 8.5, 2 mins @ 8.7, 2 mins @8.9, 2 mins @9.1, 2 mins @9.3
  • Working down: 2 mins @9.3, 2 mins @ 9.1, 2 mins @8.9, 2 mins @8.7, 2 mins @8.5

Run 6: Calorie Torcher (Duration: 1 hour)

10 min warmup at moderate pace

  • Run at max effort for 1 min, recover 1 min at jogging pace
  • Run at max effort for 2 mins, recover 2 mins at jogging pace
  • Run at max effort for 3 mins, recover 3 mins at jogging pace

5 min jogging – on a scale of 1-10 on effort, you’re around a 6

5 mins: Keeping speed constant, increase the incline once each minute

5 min jogging – (return to flat) on a scale of 1-10 on effort, you’re around a 6

  • Run at max effort for 1 min, recover 1 min at jogging pace
  • Run at max effort for 2 mins, recover 2 mins at jogging pace
  • Run at max effort for 3 mins, recover 3 mins at jogging pace

11 min jogging, get back in control of your breathing, then cool down.

Run 7: Condensed Calorie Torcher (Duration: 45 mins)

5 min warmup at moderate pace

3x:

  • Run at max effort for 1 min, recover 1 min at jogging pace
  • Run at max effort for 2 mins, recover 2 mins at jogging pace
  • Run at max effort for 3 mins, recover 3 mins at jogging pace

4 min jog, then recover and stretch.

Run 8: Drop Intervals (Duration: 1 hour)

This set is called drop intervals because in each of the 3 interval rounds, you will be decreasing the length of time that you are working hard for, but increasing the intensity of the interval. Feel free to adjust the speeds to your fitness level.

5 min warmup

3x:

  • 3 mins @ 9.0 mph, 1 min recovery @8.5mph
  • 2 mins @ 9.4mph, 1 min recovery @8.5mph
  • 1 min @ 9.7mph, 1 min recovery @ 8.5mph
  • 3x: 30s @10.0mph, 30s recovery
  • 3 mins recovery @ 8.5

Then, a mini speed pyramid:

  • Going up: 1 min @ each of 8.5, 8.7, 8.9, 9.1, 9.3mph
  • Going down: 1 min @ each of 9.3, 9.1, 8.9, 8.7, 8.5mph

Cool Down

Run 9: Intermediate/Advanced Intervals (Duration: 25 mins or 40 mins)

Note: The speeds indicated in the right column are what I did this workout at, but I strongly suggest adjusting them for your own fitness level. During the ‘hard’ parts in the intervals, the intensity should be high, and you should feel as though you can only maintain the pace for a minute or two.

Run 10: Speed-Hill Combo (Duration: 35 mins)


Run 10: A ‘holy crap’ run (intervals with short recoveries).
For more details about this run, check out this post.