20 Minute Beginner Treadmill Workout | follow along treadmill workout
All level of runners will enjoy this follow along coached 20 Minute Treadmill Workout.
Rounds 1, 3 and 5 are 3 minute build up rounds.
Rest and recovery is off the treadmill to allow beginners to fully recover. Advance runners can continue to work at a slower pace during rest sets
Rounds 2-4 and the last round are interval rounds at a 1 minute fast pace followed by a 30 seconds slower pace. The final round is a 1 minute max run on the treadmill to finish strong.
Set 1
Warm up Build up round
00:00 00:30 Intro
Start -- run at 4.5 mph 1 percent incline
1:30 run at 5.0 mph 1 percent incline
2:11 run 5.5 mph 1 percent incline
3:30 run 6.0 mph 1 percent incline
4:00 1 Minute rest
Set 2 interval round
5:00 run 6.0 mph 1 percent incline for 1 minute
6:00 run 4 mph 1 percent incline for 30 seconds
6:30 run 6.5 mph 1 percent incline for 1 minute
7:30 run 4 mph 1 percent incline for 30 seconds
8:00 rest for 1 minute
Set 3 Build up round
9:00 run 5 mph 2 percent incline
9:40 run 5.5 mph 2 percent incline
10:10 run 6.5 mph 2 percent incline
11:06 run 7.0 mph 2 percent incline
12:00 run 4.5 mph 2 percent incline
12:08 Rest for 1:00
Set 4 interval round
13:10 run 7.0 mph 2percent incline for 1 minute
14:20 run 4.5 mph 3 percent incline for 30 seconds
15:00 run 7.5 mph 3 percent incline for 1 minute
16:00 run 4.5 mph 3 percent incline for 30 seconds
16:30 Rest for 1:00
Set 5 Build up round
17:30 run 7 mph 3 percent incline
18.21 run 7.3 mph 3 percent incline
19.20 run 7.6 mph 3 percent incline
20:10 run 7.8 mph 3 percent incline
20:30 rest
Set 6 run 1 minute max effort run
21:45 run 9 mph 3 percent incline for 1 minute
22:14 run 9.3 mph 3 percent incline
22:42 cool down
#20Minuteworkout #treadmill #natebowerfitness
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