New perk: Easily find new routes and hidden gems, upcoming running events, and more near you. Your weekly Local Running Newsletter has everything you need to lace up! Subscribe today.
This 20-minute tempo run starts at moderate effort, and increases intensity by adding a challenging 1-minute hill interval every 5 minutes, as well as increasing the pace for each 5-minute segment.
45-Minute Tempo Run on Treadmill
Warmup (15 Minutes)
You will increase the speed for each 3% interval until you settle into a pace that is challenging but sustainable (RPE 6).
- 5 min easy jog
- 30 sec @ 3% incline + :30 sec jog at 0% incline
- (Repeat second step 5 times, increasing speed for each interval)
Main Set (25 Minutes)
Complete the first set at the speed you achieved in the warmup. Increase speed by .1-.3 mph on each subsequent set so the final set is very hard (RPE 8).
- 4 min @ 0% + 1 min recovery jog @ 3%
- Repeat 5 times, increasing speed by .1-.3 mph on each subsequent set.
Cooldown (5 Minutes)
Finish your tempo run with an easy 5 min jog