Treadmill Incline Progression

Workout - Treadmill Incline Progression

• 5min @ 7'00''/km
• 20min @ 5'30''/km
• 5min @ 5'00''/km
• 5min @ 9'00''/km

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Intro

Looking for a quick breakdown of How to Avoid Treadmill Boredom While Running from StrengthRunning? Worth your time. The key workout is below so you can start today. Watch the full video for more details.

Key points

• Keep running interesting by varying incline and pace throughout the session.
• Start at 1% incline with a pace roughly 30 seconds per mile slower than your typical easy run.
• Raise incline by 0.5% every 5 minutes and boost speed 5 to 10 seconds per mile every 2 to 3 minutes.
• Close the final 5 to 10 minutes at an intensity that’s hard but sustainable.
• Use music, TV, or a film for recovery runs. Cut distractions on structured workouts.

Workout example

30-minute treadmill boredom-buster:

1. 0 to 5 min: 1% incline, easy pace (30 s slower per mile).
2. 5 to 10 min: increase incline to 1.5%, speed up 5 to 10 s per mile.
3. 10 to 15 min: increase incline to 2.0%, speed up another 5 to 10 s per mile.
4. 15 to 20 min: increase incline to 2.5%, continue adding speed.
5. 20 to 25 min: keep increasing incline by 0.5% every 5 min, continue gradual speed increase.
6. 25 to 30 min: final push. Increase incline to a hard level (e.g., 4 to 5%) and run a hard but sustainable pace for the last 5 to 10 min.

Adjust percentages and speed increments to your fitness.

Closing note

Try this treadmill session. Adjust speeds and incline in the Pacing app to fit your goals.

References

• How to Avoid Treadmill Boredom While Running - YouTube (YouTube Video)