Running interval workout – Treadmill high intensity workout

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Mount Kilimanjaro is the tallest peak in Africa. Standing 19,341 feet, climbing this bad boy takes endurance, motivation, and dedication to get to the peak… exactly like this treadmill interval workout! Utilizing The idea of constant progression, today we are going to take our endurance and our results beyond what we thought we were capable of! Do so much more than just run on a treadmill – workout on one with intervals! Get ready for this one…

The idea for this workout is so simple – Jump on the treadmill and increase something every two minutes. It can be either your speed, the angle of the treadmill incline, or even a combination of both! The idea is that we are never going to get comfortable; That we are going to keep our body guessing to continuously progress our results. We will go through 20 progressions total; 10 on the way up and 10 on the way down. The key to this one is to start at a low enough level to make it through all the progressions, but progress enough that when you’re at the top you’re working at 80–90% of your total capacity.

Sounds fun? I thought you might be excited about this one. Here’s a sample of what I usually take myself through when I climb Kilimanjaro:

Warmup: 3 mph for two minutes

#1: 3.5 mph for two minutes

#2: 4 mph for two minutes

#3: 4.5 mph for two minutes

#4: 5 mph for two minutes

#5: 5.5 mph for two minutes

#6: 6 mph for two minutes

#7: 6.5 mph for two minutes

#8: 7 mph for two minutes

#9: 7.5 mph for two minutes

#10: 8 mph for two minutes

#11: 7.5 mph for two minutes

#12: 7 mph for two minutes

#13: 6.5 mph for two minutes

#14: 6 mph for two minutes

#15: 5.5 mph for two minutes

#16: 5 mph for two minutes

#17: 4.5 mph for two minutes

#18: 4 mph for two minutes

#19: 3.5 mph for two minutes

#20: 3 mph for two minutes

You’ve totally got this!! Progressions #8-#12 are BURNERS but STICK WITH IT!! You’re going to get through it and you’re going to be a lot stronger because of it!!

Did you use speed, incline, or both for your progressions? Leave me a comment below!

Looking for more great running workouts? Here are a few of my favorites:

Running Pyramid Workout