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Progression runs are an effective way to develop an endurance base while gradually building into some higher intensity efforts. This treadmill workout helps you practice pace control by not starting the progression too soon, avoiding excessive fatigue before the last hard effort.
Warmup (15 Minutes Total)
- 5 min easy jog
- 5 x 30 sec progression build + 30 sec jog recovery
- 5 min easy jog
Main Set (20 Minutes Total)
This treadmill workout progression goes from the longest 8 min pace interval to shorter time intervals each step that will help delay the onset of fatigue to finish the last 2 minutes feeling strong.
- 8 min @ comfortable pace (RPE 4)
- 8 min @ comfortable pace (RPE 4)
- 6 min @ moderate pace (RPE 5)
- 4 min @ threshold pace (RPE 7)
- 2 min @ hard effort (RPE 8)
Cooldown (10 Minutes Total)
- 10 min easy jog