30 Min Incline Treadmill – Walk & Run

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Instructions and Tips:

-Lower the Speed to adjust for your current fitness level.  As you improve, you may try to increase the speed to match the indicated values on the chart.

-Lower your Speed BEFORE you raise the Incline.

-Lower your Incline BEFORE you raise the Speed.

-Start the Cooldown at 3.4 or less, then lower the Speed every 45-60 seconds by 0.6.

-Beginners:  Only perform the first 14 minutes, then skip to Minutes 28.0-30.0 to cooldown.

-Intermediate:  Perform 28 minutes of intervals, lower the Speeds to adjust for your current fitness, and increase the Incline levels by a grade of 1-2 per interval.

-Advanced:  Perform 28 minutes of intervals, keep the Speeds as indicated, and increase the Incline levels by a grade of 3-4 per interval.

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