Time to blast some fat with a drop-set interval run - perfect for your next treadmill workout. Because we love this workout so much, we've created three versions of this run, so choose the workout that works for your level. If you are new to running, try the walk/run plan. If you want to increase your speed, use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout.
Beginner: Walk/Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 0.0 | Warmup |
| 5:00-6:30 | 3.5 | 0.0 | Easy |
| 6:30-7:30 | 4.0 | 0.0 | Moderate |
| 7:30-8:00 | 4.5 | 0.0 | Hard |
| 8:00-9:00 | 2.5 | 0.0 | Recover |
| 9:00-10:30 | 3.5 | 2.0 | Easy |
| 10:30-11:30 | 4.0 | 2.0 | Moderate |
| 11:30-12:00 | 4.5 | 2.0 | Hard |
| 12:00-13:00 | 2.5 | 0.0 | Recover |
| 13:00-14:30 | 3.5 | 4.0 | Easy |
| 14:30-15:30 | 4.0 | 4.0 | Moderate |
| 15:30-16:00 | 4.5 | 4.0 | Hard |
| 16:00-17:00 | 2.5 | 0.0 | Recover |
| 17:00-18:30 | 3.5 | 2.0 | Easy |
| 18:30-19:30 | 4.0 | 2.0 | Moderate |
| 19:30-20:00 | 4.5 | 2.0 | Hard |
| 20:00-21:00 | 2.5 | 0.0 | Recover |
| 21:00-22:30 | 3.5 | 4.0 | Easy |
| 22:30-23:30 | 4.0 | 4.0 | Moderate |
| 23:30-24:00 | 4.5 | 4.0 | Hard |
| 24:00-25:00 | 2.5 | 0.0 | Recover |
| 25:00-26:30 | 3.5 | 6.0 | Easy |
| 26:30-27:30 | 4.0 | 6.0 | Moderate |
| 27:30-28:00 | 4.5 | 6.0 | Hard |
| 28:00-33:00 | 2.5 | 0.0 | Cooldown |
Intermediate: Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.5 | 0.0 | Warmup |
| 5:00-6:30 | 5.0 | 0.0 | Easy |
| 6:30-7:30 | 6.0 | 0.0 | Moderate |
| 7:30-8:00 | 7.0 | 0.0 | Hard |
| 8:00-9:00 | 3.5 | 0.0 | Recover |
| 9:00-10:30 | 5.0 | 2.0 | Easy |
| 10:30-11:30 | 6.0 | 2.0 | Moderate |
| 11:30-12:00 | 7.0 | 2.0 | Hard |
| 12:00-13:00 | 3.5 | 0.0 | Recover |
| 13:00-14:30 | 5.0 | 4.0 | Easy |
| 14:30-15:30 | 6.0 | 4.0 | Moderate |
| 15:30-16:00 | 7.0 | 4.0 | Hard |
| 16:00-17:00 | 3.5 | 0.0 | Recover |
| 17:00-18:30 | 5.0 | 2.0 | Easy |
| 18:30-19:30 | 6.0 | 2.0 | Moderate |
| 19:30-20:00 | 7.0 | 2.0 | Hard |
| 20:00-21:00 | 3.5 | 0.0 | Recover |
| 21:00-22:30 | 5.0 | 4.0 | Easy |
| 22:30-23:30 | 6.0 | 4.0 | Moderate |
| 23:30-24:00 | 7.0 | 4.0 | Hard |
| 24:00-25:00 | 3.5 | 4.0 | Recover |
| 25:00-26:30 | 5.0 | 6.0 | Easy |
| 26:30-27:30 | 6.0 | 6.0 | Moderate |
| 27:30-28:00 | 7.0 | 6.0 | Hard |
| 28:00-33:00 | 3.5 | 0.0 | Cooldown |
Advanced: Run Faster
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:30 | 7.0 | 0.0 | Easy |
| 6:30-7:30 | 8.0 | 0.0 | Moderate |
| 7:30-8:00 | 9.0 | 0.0 | Hard |
| 8:00-9:00 | 4.5 | 0.0 | Recover |
| 9:00-10:30 | 7.0 | 2.0 | Easy |
| 10:30-11:30 | 8.0 | 2.0 | Moderate |
| 11:30-12:00 | 9.0 | 2.0 | Hard |
| 12:00-13:00 | 4.5 | 0.0 | Recover |
| 13:00-14:30 | 7.0 | 4.0 | Easy |
| 14:30-15:30 | 8.0 | 4.0 | Moderate |
| 15:30-16:00 | 9.0 | 4.0 | Hard |
| 16:00-17:00 | 4.5 | 0.0 | Recover |
| 17:00-18:30 | 7.0 | 2.0 | Easy |
| 18:30-19:30 | 8.0 | 2.0 | Moderate |
| 19:30-20:00 | 9.0 | 2.0 | Hard |
| 20:00-21:00 | 4.5 | 0.0 | Recover |
| 21:00-22:30 | 7.0 | 4.0 | Easy |
| 22:30-23:30 | 8.0 | 4.0 | Moderate |
| 23:30-24:00 | 9.0 | 4.0 | Hard |
| 24:00-25:00 | 4.5 | 0.0 | Recover |
| 25:00-26:30 | 7.0 | 6.0 | Easy |
| 26:30-27:30 | 8.0 | 6.0 | Moderate |
| 27:30-28:00 | 9.0 | 6.0 | Hard |
| 28:00-33:00 | 4.5 | 0.0 | Cooldown |
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