Warm-up:
Dynamic Stretches
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills – :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog
Workout:
9-minutes Incline or Progression work consisting of
4 minutes at incline 6-7% or RPE 6-7
3 minutes at incline 7-8% or RPE 7-8
2 minutes at incline 8-9% or RPE 8-9
1-minute recovery
Beginner: 1 sets (10-minutes then skip to cool-down)
Intermediate: 2 sets (20-minutes then skip to cool-down)
Advanced 3 sets (30-minutes total)
Cool-down:
5:00-minute walk
Static Stretches