20 Minute Get fit running workout
All level of runners will enjoy this follow along coached 20 Minute Treadmill Workout.
Rounds 1, 3 and 5 are 3 minute build up rounds.
Rest and recovery is off the treadmill to allow beginners to fully recover. Advance runners can continue to work at a slower pace during rest sets
Rounds 2-4 and the last round are interval rounds at a 1 minute fast pace followed by a 30 seconds slower pace. The final round is a 1 minute max run on the treadmill to finish strong.
Set 1
Warm up Build up round
Start -- run at 4.5 mph 1 percent incline
1:30 run at 5.0 mph 1 percent incline
2:11 run 5.5 mph 1 percent incline
3:30 run 6.0 mph 1 percent incline
4:00 1 Minute rest
Set 2 interval round
5:00 run 6.0 mph 1 percent incline for 1 minute
6:00 run 4 mph 1 percent incline for 30 seconds
6:30 run 6.5 mph 1 percent incline for 1 minute
7:30 run 4 mph 1 percent incline for 30 seconds
8:00 rest for 1 minute
Set 3 Build up round
9:00 run 5 mph 2 percent incline
9:40 run 5.5 mph 2 percent incline
10:10 run 6.5 mph 2 percent incline
11:06 run 7.0 mph 2 percent incline
12:00 run 4.5 mph 2 percent incline
12:08 Rest for 1:00
Set 4 interval round
13:10 run 7.0 mph 2percent incline for 1 minute
14:20 run 4.5 mph 3 percent incline for 30 seconds
15:00 run 7.5 mph 3 percent incline for 1 minute
16:00 run 4.5 mph 3 percent incline for 30 seconds
16:30 Rest for 1:00
Set 5 Build up round
17:30 run 7 mph 3 percent incline
18.21 run 7.3 mph 3 percent incline
19.20 run 7.6 mph 3 percent incline
20:10 run 7.8 mph 3 percent incline
20:30 rest
Set 6 run 1 minute max effort run
21:45 run 9 mph 3 percent incline for 1 minute
22:14 run 9.3 mph 3 percent incline
22:42 cool down
#20 Minuteworkout #getfit #natebowerfitness
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Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers Boxing Workouts, Heavy Bag Workouts, HIIT Workouts, Boxing Motivation, Timed Session Workout Routines, and More.
00:00 Introduction
00:39 Round 1 Build up
04:02 Rest
04:59 Round 2 Intervals
08:09 Rest
09:07 Round 3 Build up
12:04 Rest
13:10 Round 4 Intervals
16:28 Rest
17:29 Round 5 Build up
20:34 Rest
21:44 Round 6 MAX effort sprint
22:44 Recover and subscribe