Lowcountry Treading—Treadmill

Notes	Change	Incline/Speed	Milestone	Minutes
Warm up pace for first 3 minutes. Increase 0.2 mph for last 2 minutes.				1-5
Maintain speed	Set incline:	3%	Hill #1	5-6
	Set incline:	5%		6-7
	Set incline:	7%		7-8
	Set incline:	8%		8-9
	Set incline:	7%		9-10
	Set incline:	6%	Check RPE	10-11
	Set incline:	5%		11-12
	Set incline:	3%		12-13
Increase speed to challenging pace for RPE of 6 for 2 minutes	Set incline:	2%		13-15
	Increase speed	^ 0.2		15-16
	Decrease speed	v 0.3		16-17
Maintain speed	Set incline:	4%	Hill #2	17-18
	Set incline:	5%		18-19
	Set incline:	6%		19-20
	Set incline:	6%		20-21
Decrease speed by 0.2	Set incline:	7%		21-22
	Set incline:	8%	Check RPE	22-23
	Set incline:	6%		23-24
	Set incline:	4%	Hill #3	24-25
	Set incline:	6%		25-26
Decrease speed by 0.3	Set incline:	8%		26-28
	Set incline:	7%		28-29
	Set incline:	6%		29-30
	Set incline:	5%		30-31
	Set incline:	8%		31-32
	Set incline:	5%		32-33
Maintain speed	Set incline:	3%	Check RPE	33-34
	Increase speed	^ 0.2		34-35
	Increase speed	0.1		35-36
	Decrease speed	v 0.3		36-38
	Decrease speed	v 0.2		38-39
	Decrease speed	v 0.2		39-40
	Decrease speed	Warm up pace		40-41
Still walking, shoulder circles				41-42
Decrease speed by 0.5. Practice deep breathing.				42-43
Decrease speed below 2.0 and do high knees.				42-44
Decrease speed below 1.5 and do long steps.				44-45
Stretch all major leg muscles, shoulders, back, chest, neck