Guided Treadmill Workouts

Start with a five-minute warmup, beginning with a walk, then increasing to your base pace. Then follow the interval plan. End your workout with a jogging or walking cooldown.

Throughout both blocks, focus on strong form, especially as you start to fatigue, Rachel Vaziralli, director of fitness design at Orangetheory Fitness says. Keep your head up and eyes forward, shoulders relaxed, arms moving forward and back, and stay light on your feet.

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Treadmill Ladder Workout

Start your workout with a six-minute easy jog or walk. Then follow the progression run plan. Finish up your workout with a cool down, which could mean a jog or walk. Foam rolling or stretching works, too .

Run coach Jess Movold says: “A progression run provides an excellent opportunity to practice what it feels like to negative split.”

That means your average speed in the second half of a race is faster than the first half. The reason a progression helps with that negative split: It teaches you control.

“You are holding a specific pace, rather than a max-out effort/speed. It takes control and practice to learn paces and execute them on race day,” Coach Jess adds.

Progression Run Workout

This workout includes two main segments, with four smaller interval blocks within each of those segments. The first main segment focuses on speed. You’ll ease into a fast and intense effort with a walk and jog, and after two minutes, you’ll start pushing your pace.

Kristine Zabala, trainer and instructor at Barry’s in Philadelphia, recommends doing a few dynamic stretches to prep your body for the intense work. For the “jog” efforts, go at a pace you can still have a conversation and then for the “run” efforts, think about running comfortably hard—you should be able to talk, but it might be choppy, Zabala says. The “sprints” are your all-out speed—talking should feel nearly impossible—and try to get faster with each new sprint effort.

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HIIT Workout