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Walk-Run Treadmill Workout

A 30-Minute Walk-Run Treadmill Workout That Anybody Can Do, Especially Beginners

If getting better at running is one of your goals but you're still new to the game, incorporating more walk-run workouts into your routine will help you build up the endurance and strength needed to run a whole mile without stopping. Luckily, Michael Olzinski, Purplepatch endurance coach and Equinox run coach, has created an exclusive 30-minute walk-run treadmill workout for POPSUGAR, so you've got every reason to lace up your shoes and get to the gym.

"This is a great workout that can really help someone learn how to handle a running session with good form and good hip power," Mike says. "Good running is all about good, stable hip alignment and letting the glutes do the majority of the work."

This workout is split up into power walking and hill runs. "Power hill walking is a great way to establish that connection in your body, and then doing some light running after it will help you run in great form, allowing you to progress in a happy, healthy way," he concludes.

The Workout

You'll start with a five-minute warmup that will be performed off the treadmill. "Take your time here, and don't skip a chance to loosen up and get the body ready for some movement," Mike advises. No matter what kind of rush you're in, you should never skip your warmup!

After you get the body nice and loose, you'll start alternating between a power walk at an incline and a light run on a much lighter incline.

You'll actually only spend 25 minutes on the treadmill because your warmup will take about five minutes. Do three rounds of the following movements to get yourself warmed up before you start running:

  • Marching high knees, 30 seconds
  • Air squats, 15 reps
  • Shoulder circles, 15 reps
  • Jumping jacks, 15 reps

Here's your main workout:


Time Speed Incline
0:00-5:00 Power walk (about 4.0 mph) 8.0
5:00-8:00 Easy run (about 6.0 mph) 1.0
8:00-13:00 Power walk (about 4.0 mph)
8.0
13:00-16:00 Easy run (about 6.0 mph)
1.0
16:00-21:00
Power walk (about 4.0 mph)
8.0
21:00-24:00
Easy run (about 6.0 mph)
1.0
24:00-25:00 Recovery walk 0.0


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