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Interval running sessions and hill runs can be done outside or in one of our clubs on the treadmill.

We’re Giving You 2 Examples of Each, But Feel Free to Make Up Your Own, Too!

Interval Workout #1

Walk for 2 minutes, then jog for 1 minute. Repeat for about 15-20 minutes.

Interval Workout #2

Start with a light jog for 2 minutes. Run hard or sprint for 30 seconds, then return to a light jog for 1.5 minutes. Repeat for a total of 20 minutes.

Hill Workout #1

If outside, find a sizable hill (or set of stairs). Walk up and down 2-3 times as a warm-up. Then, start at the bottom and run your way up to the top. Walk back down, and repeat 5 times through. If on a treadmill, simply increase the incline and speed to a challenging pace, maintain for about 1 minute, then return to a normal incline and pace for 2 minutes.

Hill Workout #2

If outside, find a hilly route and go for a 15-25 minute run at a slow to moderate pace. On the treadmill, try selecting a hill run setting. Our treadmills will automatically adjust the incline and pace for you. The main idea here is to get some variety in your workout. Alternate going slow or fast. You can use time, distance, or even objects in your environment (like lampposts or city blocks) to delineate your intervals.

Click the button below to see the rest of the 5K Training Plan (including a full 6-week training calendar)…. happy running!!