6’s and 7’s

Here’s another full energy system treadmill workout, meaning you’ll have phases where you work on fat burn (beta oxidation), aerobic carb burn, and anaerobic carb burn (if you run fast enough). Running and jogging speeds/inclines stay the same for the workout, and the incline walk speed should also stay the same. The only changing variable is the incline for the 5 min walk, which goes up each segment.

For your jogging speed, it should feel comfortable as you’ll have to use it to recover from your running speed twice. Think you’re long distance pace. Running speed should be at your “race pace”, what you could hold for 5-10 minutes max.

Download the PDF below or screenshot the table.