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

 

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